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Photo: Iain Bagwell; Styling: Ginny Branch  

Louisiana-Style Chicken Soup

OK, so technically we can't call this a gumbo because there is no roux. But it certainly tastes like a gumbo, right down to the Cajun trinity of onion, celery, and green bell pepper. Serve with a crusty baguette for mopping up every last delicious drop.

Cooking Light MAY 2014

  • Yield: Serves 4 (serving size: 2 cups)
  • Hands-on:16 Minutes
  • Total:25 Minutes

Ingredients

  • 1 teaspoon canola oil
  • 12 ounces skinless, boneless chicken thighs, cut into bite-sized pieces
  • 1/2 teaspoon kosher salt
  • 2 tablespoons unsalted tomato paste
  • 1 1/2 teaspoons salt-free Cajun seasoning
  • 1/4 teaspoon crushed red pepper
  • 1 (8-ounce) container prechopped fresh onion, celery, and green bell pepper mix
  • 1 (3-ounce) andouille sausage link, diced
  • 1 bay leaf
  • 1 (28-ounce) container unsalted chicken stock
  • 1 cup frozen cut okra, thawed
  • 1 cup water
  • 2/3 cup precooked brown basmati rice (such as Uncle Ben's Ready Rice)
  • 3 tablespoons chopped fresh flat-leaf parsley

Preparation

1. Heat a medium saucepan over high heat. Add oil to pan; swirl to coat. Sprinkle chicken with salt. Add chicken to pan; cook 3 minutes, stirring once. Remove chicken from pan with a slotted spoon; set aside. Add tomato paste and next 5 ingredients (through bay leaf); cook 6 minutes or until vegetables are tender, stirring frequently. Add stock, okra, and 1 cup water; bring to a boil. Return chicken to pan; stir in rice. Reduce heat, and simmer 9 minutes. Remove pan from heat; stir in parsley.

Note:

MyRecipes is working with Let's Move!, the Partnership for a Healthier America, and USDA's MyPlate to give anyone looking for healthier options access to a trove of recipes that will help them create healthy, tasty plates. For more information about creating a healthy plate, visit www.choosemyplate.gov.

Nutritional Information

Amount per serving
  • Calories: 240
  • Fat: 8.3g
  • Saturated fat: 2.1g
  • Monounsaturated fat: 3.5g
  • Polyunsaturated fat: 1.4g
  • Protein: 26g
  • Carbohydrate: 15g
  • Fiber: 2g
  • Cholesterol: 93mg
  • Iron: 2mg
  • Sodium: 598mg
  • Calcium: 64mg
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Louisiana-Style Chicken Soup recipe

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