Soups On! This week's Soup Special of the Day is a Chicken Gumbo Soup. Chicken, Onions, Tomatoes, Corn, Okra, Rice, and Spices all combine to make this week's recipe. It's from the Diabetic Gourmet Magazine website, which is full of Diabetic Friendly recipes and tips. Be sure to check it out today. Enjoy and Eat Healthy! http://diabeticgourmet.com/
Chicken Gumbo Soup
1 lb boneless, skinless chicken breast, diced
3 cups reduced-sodium, reduced-fat chicken broth, divided
3 cups water
1 cup chopped onion
1 tsp salt
1/2 tsp pepper
1 bay leaf
1/8 tsp sage
1/4 tsp red pepper flakes
1/4 tsp thyme
1 cup chopped fresh tomatoes
1 cup corn kernels, frozen or fresh
1 cup frozen okra
2 Tbsp canola oil
1/4 cup flour
2 cups cooked brown rice
1 - Place the chicken in a large soup pot with 1 cup of broth. Bring to a boil.
2 - Add the additional broth, water, onion, garlic, salt (omit this if you need to reduce total sodium), pepper, bay leaf, sage, red pepper flakes, and thyme and simmer for 20 minutes.
3 - Add the tomatoes, corn, and okra and simmer for 15 minutes.
4 - In a separate pan, heat the oil and flour and stir until the flour and oil are golden brown and bubbly, stirring constantly. Add 1 cup of the soup broth to the mixture and whisk until smooth.
5 - Add the mixture back to the soup pot and whisk until dissolved. Simmer 30 minutes. Stir in the rice the last 10 minutes of cooking.
Serving size: 1 cup
Nutritional Information (Per Serving)
Sodium: 720 mg
Cholesterol: 43 mg