Here's a Louisiana-style dinner that's lightened up but still hearty enough to please any Cajun food lover.
Calories432 Per Serving
Protein34g Per Serving
Fiber10g Per Serving
Cost Per Serving$3.95
|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|
3 starch, 3 vegetable, 3 lean meat
3 cups fat-free, low-sodium chicken broth
16 ounces frozen gumbo-mix vegetables, thawedOR
16 ounces frozen cut okra (without seasoning or sauce), thawed
2 cups shredded cooked chicken breast, cooked without salt, all visible fat discarded (see Tips below)
1 15.5-ounce can no-salt-added butter beans, rinsed and drainedOR
1 15.5-ounce can no-salt-added red kidney beans, rinsed and drained
1 15.25-ounce can no-salt-added whole-kernel corn, rinsed and drained
1 14.5-ounce can no-salt-added diced tomatoes, undrained
2 to 3 teaspoons salt-free Cajun or Creole seasoning blend
1 8.8-ounce pouch brown riceOR
1 cup uncooked instant brown rice
Put the broth, gumbo-mix vegetables, chicken, beans, corn, tomatoes with liquid, and seasoning blend in a large pot.
Bring to a boil over high heat. Reduce the heat to medium. Simmer, covered, for 15 minutes.
Meanwhile, prepare the rice using the package directions, omitting the salt and margarine. Put the rice into bowls. Ladle the gumbo over the rice. Serve immediately.
Keep it Healthy: Store-bought rotisserie chickens are a quick option when you need cooked chicken, but they most likely will cost more than if you cooked chicken at home. It may also be higher in sodium, depending on how it was prepared. When shopping for a rotisserie chicken, check the Nutrition Facts label and ingredients list. If they aren't on the packaging, ask the deli manager for the information. Stores with 20 or more locations must make the information available to consumers.
Cooking Tip: Rice will soak up a lot of a soup's or stew's liquid, so always add it just before serving.
Cooking Tip: When a recipe, such as this one, calls for cooked chicken and you don't have any on hand, try poaching boneless, skinless chicken breasts. For this recipe, in a large saucepan or Dutch oven, bring 1 1/2 cups of water or fat-free, low-sodium chicken broth to a boil over high heat. Reduce the heat and simmer, covered, for 5 minutes. Put three boneless, skinless chicken breasts (about 4 ounces each), all visible fat discarded, in the water. If necessary, add enough hot water to barely cover the chicken. Increase the heat to medium high and return to a simmer. Reduce the heat and simmer, partially covered, for 8 minutes, or until the chicken is no longer pink in the center.