Serves: 4
Total Calories: 236
1. Dredge chicken with mixture of flour, salt, and pepper. In a heat oil. Sauté chiken, okra, tomato, and onion until chicken is brown, about 5 minutes.
2. Stir in 4 cups water and Old Bay. Whisk 2 Tbsp water and cornstarch in small bowl, then stir into gumbo. Cook until thickened, 5-10 minutes. Cook for about 30 minutes or until flavors blended.
EXCHANGES
1/2 Starch
3 Very Lean Meat
2 Vegetable
1 Fat
NUTRITION FACTS
Calories 259
Calories from Fat 63
Total Fat 7g
Saturated Fat 1g
Cholesterol 68mg
Sodium 378mg
Total Carbohydrate 18g
Dietary Fiber 4g
Sugars 5g
Protein 29g
This Chicken Okra Gumbo recipe is from the Magic Menus for People with Diabetes Cookbook. Download this Cookbook today.
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