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Gumbo is a hearty and filling meal that serves as the perfect dish to throw together during winter weather.

 

Ingredients

  • 1 cup quick cooking brown rice
  • 2 tablespoons all-purpose flour
  • 1 tablespoon extra virgin olive oil
  • 1 medium onion, chopped
  • 1 medium bell pepper, chopped
  • 1-1/2 cups sliced okra
  • 1 cup chopped celery
  • 2 cloves garlic, minced
  • 1/2 teaspoon dried thyme
  • 1/4 teaspoon black pepper
  • 2 to 4 drops hot sauce
  • 2 cups chopped cooked white meat chicken
  • 8-ounces reduced fat polska kielbasa sausage, cut into 1/2-inch pieces
  • 1 can tomatoes with green chilies
  • 1 (15 ounce) can fat-free, less-sodium chicken broth

 

Directions

  1. Cook rice according to package directions, omitting salt and fat.
  2. While rice cooks combine flour and oil in Dutch oven. Cook over medium-high heat 3 minutes.
  3. Add onion, bell pepper, okra, celery, garlic, thyme, black pepper and hot sauce. Cook 3 minutes stirring frequently.
  4. Stir in remaining ingredients. Cook 6 to 10 minutes or until heated through and vegetables are tender. Serve over rice.

 

Serves 4

 

Nutrition Facts  
Servings per Recipe: 4  
   
Calories: 481  
Calories from Fat: 117  
  % Daily Value
Total Fat: 13 g 19%
Saturated Fat: 3 g 17%
Cholesterol: 65 mg 22%
Sodium: 1305 mg 54%
Carbohydrate: 57 g 19%
Dietary Fiber: 4 g 16%
Protein: 36 g 73%
Vitamin A 17%
Vitamin C 72%
Folacin 31%
Calcium 12%
Iron 36%
Potassium 21%

 

Modified from original source: Cooking Light at http://food.cookinglight.com/cooking/recipefinder accessed 9/18

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