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Cut chicken
into 1-inch pieces; place in medium bowl. Sprinkle with seasoning
and thyme; toss well. Set aside.
Heat oil in
large saucepan over medium-high heat. Add onion, bell pepper, carrots,
celery and garlic to saucepan; cover and cook 10 minutes or until
vegetables are crisp-tender, stirring once. Add chicken; cook 3
minutes, stirring occasionally. Sprinkle mixture with flour; cook
1 minute, stirring frequently.
Add chicken
broth, tomatoes and pepper sauce; bring to a boil over high heat.
Reduce heat to medium; simmer, uncovered, 10 minutes or until chicken
is no longer pink in center, vegetables are tender and sauce is
slightly thickened.
Ladle gumbo
into 4 shallow bowls; top each with a scoop of rice. Sprinkle with
parsley and serve with additional pepper sauce, if desired. Makes
4 Servings.
Per Serving
(excluding unknown items): 386 Calories; 9g Fat (20.9% calories
from fat); 32g Protein; 44g Carbohydrate; 4g Dietary Fiber; 66mg
Cholesterol; 339mg Sodium. Exchanges: 2 Grain(Starch); 3 1/2 Lean
Meat; 2 1/2 Vegetable; 1 1/2 Fat; 0 Other Carbohydrates.
NOTES : Nutrients
per Serving: Calories 378, % calories from fat 26%, Total Fat 11
g, Sat. Fat 2 g, Protein 31 g, Carbohydrates 39 g, Cholesterol 69
mg, Sodium 176 mg, Dietary Fiber 3 g,
Dietary exchanges:
2 Starch, 2 Vegetable, 1/2 Fat
WW Points based
on the above for the WW 123 Success program (prior to 2001) = 8
points
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