Diabetic Gourmet Magazine
Login | Register Follow Diabetic Gourmet Magazine on Twitter Diabetic Gourmet Magazine on Facebook Diabetic Gourmet Magazine on Pinterest
diabeticgourmet.com


Search







Home : Diabetic Recipes : Soups_and_Chowders

Chicken Gumbo Soup

Yield: 6 servings
Ratings Rating: 3.67, 3 Votes | Read Comments
Add Star Rating | Add Comments
Print Version
Printer-Friendly Version
Share

Save $$$ on Your Favorite Brands - Print Grocery Coupons

Ingredients

  • 1 lb boneless, skinless chicken breast, diced
  • 3 cups reduced-sodium, reduced-fat chicken broth, divided
  • 3 cups water
  • 1 cup chopped onion
  • 1 clove garlic, minced
  • 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

Directions

  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)
Calories: 279
Protein: 23 g
Sodium: 720 mg
Cholesterol: 43 mg
Fat: 7 g
Carbohydrates: 31 g
Exchanges: 2-1/2 Starch; 2 Lean Meat

Source: The New Soul Food Cookbook for People with Diabetes

Sponsored Links

Free Subscriptions

The following free subscriptions from Diabetic Gourmet Magazine will keep you informed, up-to-date, and well-prepared for healthful and exuberant diabetes living. Sign up today to receive wonderful recipes, engaging articles, helpful and healthful tips, critically important news and more. Fill out the form below and press the subscription button.
Your Email Address:
Subscriptions to Choose From:
The Diabetic Newsletter
The Diabetic News
Daily Diabetic Recipe
Diabetic Gourmet Contest Alert
Enter the security code shown shown:

Last Step - Click the button below!

We do not share, rent, or sell our lists to anyone. Period.
Read our terms and privacy policy.


Recipe Archive Menu

Special Magazine Offers: Diabetes Forecast | Diabetic Living | Diabetic Cooking | Diabetes Self-Management
Save up to 79% using these links. Click here for More Titles.

Click Here For More Information


Site Disclaimer / Terms And Conditions Of Use | Diabetes Advertising Information
Contents Copyright © CAPCO Marketing, LLC ® . All Rights Reserved.