CHICKEN GUMBO
Serving Size: 3/4 Cup
Yield: 8 Servings
Ingredients:

• 1 tsp vegetable oil
• 1/4 cup flour
• 3 cups low-sodium chicken broth
• 1 1/2 lbs chicken breast, skinless and boneless, cut into 1-inch strips
• 1 cup white potatoes (1/2 pound), cubed
• 1 cup onions, chopped
• 1 cup carrots (1/2 pound), coarsely chopped
• 1/4 cup celery, chopped
• 1/2 medium carrot, grated
• 4 cloves garlic, finely minced
• 2 stalks scallion, chopped
• 1 whole bay leaf
• 1/2 tsp thyme
• 1/2 tsp black pepper, ground
• 2 tbsp hot (or jalapeno) pepper
• 1 cup okra (1/2 pound), sliced into 1/2-inch pieces

Directions:
In a large pot, heat oil over medium flame. Add in flour, stirring constantly until flour begins to turn golden brown. Using a wire whisk, slowly stir in broth and cook for 2 minutes. The mixture should not be lumpy. Add all ingredients except okra. Bring to a boil, then reduce heat and let simmer for 20 to 30 minutes. Add okra and let cook for 15 to 20 more minutes. Remove bay leaf. Serve hot in a bowl or over rice.

Nutrition Facts Per Serving: 165 calories, 4 g fat (1 g saturated fat), 51 mg cholesterol, 81 mg sodium (based on gumbo with out rice).

Source: Heart-Healthy Home Cooking African American Style, National Heart, Lung and Blood Institute

BLACK-EYED PEA JAMBALAYA (With Turkey Sausage)

• 3/4 stick of lite margarine
• 1 small onion, chopped
• 1 small bell pepper, chopped
• 1 can black eyed peas with jalapenos
• 1 pound turkey sausage
• 1 1/2 cup raw rice
• 1 can beef broth
• Creole Seasoning to taste

Mix all ingredients together in a rice cooker and cook until done.

Makes 10 servings

Per serving:
Calories: 230 Sodium: 204.6 mg
Total Fat: 11.25 grams Dietary Fiber: 4 grams

Saturated: 3 grams Carbohydrates: 27.5 grams
Cholesterol: 7.2 mg Protein: 5.4 grams

20 MINUTE CHICKEN CREOLE

• 4 medium chicken breast halves (1 lbs. Total) skinned, boned and cut into 1 inch strips
• 1 14 oz. Can tomatoes, cut up
• 1 cup low sodium chili sauce
• 1 cups chopped green pepper (1 large)
• cup chopped celery
• cup chopped onion
• 2 cloves garlic, minced
• 1 tbsp chopped fresh basil or 1 tsp dried basil crushed
• 1 tbsp chopped fresh parsley or 1 tsp dried parsley
• tsp crushed red pepper
• tsp salt
  nonstick spray coating

  Spray deep skillet with nonstick spray coating. Preheat pan over high heat. Cook chicken in hot skillet, stirring, for 3 to 5 minutes, or until no longer pink.

  Reduce heat. Add tomatoes and their juice, chili sauce, green pepper, celery, onion, garlic, basil, parsley, crushed red pepper and salt. Bring to boiling; reduce heat and simmer, covered, for 10 minutes. Serve over hot cooked rice or whole wheat pasta.

  Makes 4 servings

  Per serving:
  Calories: 255 Sodium: 465mg
  Fat: 3 grams Dietary fiber: 1.5 grams
  Saturated fat: 0.8 grams Carbohydrates: 16 grams
  Cholesterol: 100mg Protein: 31 grams

  Submitted by Rob Anderson.

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