Cajun Gumbo and Rice

Yield: 9 servings

Exchanges per serving:
2 Lean Meat
2 Starch
1 Vegetable

Per serving:
Calories 295
Carbohydrate 35.7g
Protein 22.5g
Fat 6.3g
Cholesterol 121mg
Fiber 1.8g
Sodium 494mg


1 tablespoon vegetable oil
1 cup chopped onion
1 cup chopped celery
¾ cup chopped green pepper
¾ cup chopped red pepper
4 ounces Canadian bacon, chopped
2 cloves garlic, minced
2 (13 ¾-ounce) cans no-salt-added chicken broth, undiluted
1 (14 ½-ounce) can no-salt-added whole tomatoes, undrained and chopped
¼ cup chopped fresh parsley
½ teaspoon salt
½ teaspoon dried basil
½ teaspoon dried thyme
¼ teaspoon ground red pepper
2 bay leaves
1 (10-ounce) package frozen sliced okra, thawed
1 tablespoon plus 1 teaspoon cornstarch
¼ cup water
2 pounds medium-size fresh shrimp, peeled and deveined
2 tablespoons gumbo file
4 ½ cups cooked long-grain rice (cooked without salt or fat)
Hot sauce (optional)


1. Heat oil in a Dutch oven over medium-high heat until hot. Add onion and next 5 ingredients; saute until tender. Add chicken broth and next 7 ingredients; stir. Bring to a boil. Cover, reduce heat, and simmer 20 minutes.

2. Stir in okra; cover and cook 5 minutes. Combine cornstarch and water; add to hot mixture. Stir in hot mixture. Stir in shrimp and file; cook 5 minutes or until shrimp turn pink. Remove and discard bay leaves.

3. Place ½ cup rice in individual serving bowls. Ladle 1 cup gumbo over each; sprinkle with hot sauce, if desired.

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