Labadie Recipe Database
Name Faux Gumbo
Number of People 4
List of Ingredients 4 tsp. reduced-calorie margarine

1 green bell pepper, seeded and chopped

1 celery stalk, chopped

6 scallions, sliced

1 garlic clove, minced

14 1/2 oz. no-salt-added crushed tomatoes

2 cups low-sodium chicken broth

1 cup trimmed, sliced fresh or thawed frozen okra

1/2 tsp. dried thyme leaves, crumbled

1 bay leaf

1/8 to 1/4 tsp. cayenne pepper

1/2 cup regular long grain rice

1/2 lb. shrimp. peeled and deveined

1/4 lb. boneless, skinless chicken breast, cut into 1/2" pieces

2" piece kilebasa, cut into 8 slices
Description

In large, nonstick saucepan, melt the margarine.  Saute bell pepper, celery, scallions and garlic until softened, about 5 minutes.  Stir in tomatoes, broth, okra, thyme, bay leaf and cayenne; bring to a boil.  Reduce heat and simmer, covered, 15 minutes.



Stir in rice and simmer, covered, 15 minutes.  Add shrimp, chicken and kielbasa; simmer, covered, until the shrimp is pink, the chicken is cooked through and the rice is tender, about 5 minutes longer.  Discard bay leaf before serving.
Time 45 to 50 minutes
Difficulty (1-5) 1
Notes I used brown rice and just cooked it a little longer after I added it.



Per serving:  255 calories, 9 g total fat, 3 g saturated fat, 58 mg cholesterol, 297 mg sodium, 28 g carbohydrate, 4 g dietary fiber, 17 g protein, 101 mg calcium.



Points value per serving:  5
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