Dinner

Chicken 'Gumbo' (South Beach) is for Dinner.

Chicken 'Gumbo' (South Beach) takes several minutes to prepare.

Chicken 'Gumbo' (South Beach) takes several minutes to cook.

Chicken 'Gumbo' (South Beach) makes 2 servings.

The ingredients for Chicken 'Gumbo' (South Beach) are:

1 Tbsp Olive Oil (EV)
1 skinless, boneless Chicken breast
1/3 c fat-free chicken broth
1 c Pepper Stir-fry, frozen, thawed
1/8 tsp minced garlic
1 c canned whole or cut tomato, no sugar added
1/2 Tbsp Creole or Cajun seasoning
1/2 (10-ounce) pkg frozen cut okra, thawed
1/4 tsp hot sauce (to taste)
1-2 tsp Gumbo File powder (optional)
salt & pepper (to taste)

Here is how you make Chicken 'Gumbo' (South Beach):

2 servingsCut raw chicken into strips or cubes. Heat oil in a skillet over med-high heat until hot. Saute garlic, pepper medley about 3 minutes. Season chicken with salt & pepper to taste and add to skillet. Give pan a good shake every now and then to sear chicken on all sides, about 3 to 5 minutes. Add broth, tomatoes with their liquid and okra. Stir to breakup the okra, then cover, reduce heat, and simmer 8 minutes until everything is heated through and slightly thickened. Stir in hot sauce (to taste). If you want a thicker gumbo, turn off the heat and add the gumbo file powder and stir for 1 to 2 minutes. If gumbo becomes too thick, thin to taste with additional chicken stock or hot water.Number of Servings: 2Recipe submitted by SparkPeople user KARAPN.

The nutritional information for Chicken 'Gumbo' (South Beach) is:

• Servings Per Recipe: 2
• Amount Per Serving
• Calories: 244.0

• Total Fat: 8.8 g
• Cholesterol: 68.4 mg
• Sodium: 184.9 mg
• Total Carbs: 11.5 g
• Dietary Fiber: 3.5 g
• Protein: 30.3 g

The dietary needs meet for Chicken 'Gumbo' (South Beach) is Low Carb