Chicken and Sausage Gumbo for a Diabetic Diet

Steve Booth! This is for you! I grabbed it from Diabetic Living Magazine. Enjoy! This is great in a crock pot and just make the brown rice right before you are ready to eat!

Ingredients

1/3 cup all-purpose flour
1 14 - ounce can reduced-sodium chicken broth
2 cups chopped cooked chicken breast or turkey breast (10 ounces)
8 ounces smoked turkey sausage links, quartered lengthwise and sliced
2 cups sliced fresh okra or one 10-ounce package frozen cut okra, partially thawed
1 cup water
1 cup coarsely chopped onion
1 cup coarsely chopped red or green sweet pepper
1/2 cup sliced celery
4 cloves garlic, minced
1 teaspoon dried thyme, crushed
1/2 teaspoon ground black pepper
1/4 teaspoon cayenne pepper
3 cups hot cooked brown rice

Directions

For roux: In a heavy medium saucepan, cook flour over medium heat about 6 minutes or until brown, stirring occasionally. Remove from heat; cool slightly. Gradually stir broth into flour. Cook and stir until thickened and bubbly.
Pour thickened flour mixture into a 3 1/2- or 4-quart slow cooker. Add chicken, sausage, okra, the water, onion, sweet pepper, celery, garlic, thyme, black pepper, and cayenne pepper.
Cover and cook on low-heat setting for 6 to 7 hours or on high-heat setting for 3 to 3 1/2 hours. Skim off fat. Serve gumbo over hot cooked brown rice. Makes 8 (3/4-cup) servings.

Nutrition Facts Per Serving:
Servings Per Recipe: 8
PER SERVING: 230 cal., 5 g total fat (1 g sat. fat), 48 mg chol., 425 mg sodium, 27 g carb. (3 g fiber), 19 g pro.