CHICKEN GUMBO - LOW CARB

Chicken Gumbo - Low Carb image

Provided by will3bur

Categories Gumbo

Time 55m

Yield 6 serving(s)

Number Of Ingredients 15

3 tablespoons vegetable oil
1 small onion, chopped
3 celery ribs, chopped
1 large green bell pepper, chopped
1 garlic clove, minced
1/2 teaspoon ground black pepper
3 1/2 tablespoons whole wheat flour
3 (14 1/2 ounce) cans reduced-sodium chicken broth
3/4 cup crushed tomatoes
1/4 lb smoked ham, cut into 1/2-inch pieces
3 skinless chicken thighs or 3/4 lb skinless chicken thigh
1 teaspoon dried thyme
1 bay leaf
1/8 teaspoon ground red pepper
1 tablespoon parsley, chopped

Steps:

Heat the oil in a soup pot over meadium heat, and add the ionion, celery, bell pepper, garlic, and black pepper. Cover, and cook just until the vegetables begin to soften, 5 to 6 minutes. Stir in flour, and cook, stirring frequently, for 3 minutes. Gradually stir in 2 1/2 cans of the broth and bring to a simmer (approx. 15 minutes on low/medium heat).
Add the tomatoes, ham, chicken, thyme, bay leaf and red pepper. Partially cover and cook until the chicken is tender, 25 to 35 minutes, adding the remaining broth as necessary if the gumbo is too thick.
Remove from heat, transfer the chicken to a plate and let it cool slightly. Cut into bite-size pieces, discarding the bones, and return to the pot. Reheat briefly, and stir in the parsley. Remove the bay leaf before serving.

Nutrition Facts : Calories 186.4, Fat 11.3, SaturatedFat 2.2, Cholesterol 30, Sodium 424.1, Carbohydrate 9.3, Fiber 1.6, Sugar 1.8, Protein 13.7