Simple Cooking with Heart brings you this Louisiana style dinner that's lightened up so it's heart healthy but still hearty enough to please any Southern or Cajun food lover.
Calories432 Per Serving
Protein34g Per Serving
Fiber10g Per Serving
Cost Per Serving$3.92
|Total Fat||5.0 g|
|Saturated Fat||1.0 g|
|Trans Fat||0.0 g|
|Polyunsaturated Fat||1.0 g|
|Monounsaturated Fat||1.5 g|
|Total Carbohydrate||64 g|
|Dietary Fiber||10 g|
14.5 oz canned, no-salt added or low-sodium, diced tomatoes
16 ounces frozen gumbo-mix vegetables (thawed)OR
16 oz frozen okra (choose plain frozen vegetables with no seasonings or sauces.)
15 1/4 oz canned, no-salt-added or low-sodium whole kernel corn (drained, rinsed)
3 cup low-sodium chicken broth
2 cup shredded chicken from half of a rotisserie chickenOR
shredded chicken (from Easy Oven Baked Chicken Breasts recipe)
15.5 oz canned, no-salt-added or low-sodium butter beans (drained, rinsed)
2-3 teaspoon salt-free Cajun spice blend
8.8 ounces packaged, cooked brown rice (lowest sodium available)
In a large pot, add tomatoes, vegetables, corn, chicken broth, chicken, butter beans, and Cajun spice blend.
Bring gumbo to a boil over high heat. Cover with lid; lower the heat to medium or low so gumbo is simmering. Let cook 15 minutes.
Warm rice in the microwave without adding any salt or seasonings. Serve gumbo in bowls with rice.
Keep it Healthy: Cajun spice blends pack a ton of salt, so always opt for salt-free.
Cooking Tip: When rice is added to soup or stews, always add into the bowl right before eating. Otherwise, the rice soaks up a lot of the soup’s liquid.
Tip: The heat level on Cajun spice blends varies from brand to brand. Always start on the low range, adding just 1 teaspoon and taste before you add more.