Chicken Gumbo
Ingredient
Serves 4
4 3.5 oz. boneless, skinless chicken
breasts
3 cups reduced sodium, reduced fat,
chicken broth, dividing out 3 each 1/4 cup
measurements
3 cups water
1/2 tsp cajun seasoning
1/4 tsp cayenne pepper
1 cup chopped onion or 1/4 cup dried
onion
1 clove garlic, minced
1 tsp sea salt (optional)
1/2 tsp pepper
1 bay leaf
1/8 tsp sage
1/4 tsp red pepper flakes
1/4 tsp thyme
1 cup chopped fresh tomatoes
1 bell pepper (optional)
Xanath gum (optional, to thicken)
2 cups cooked cauliflower rice
Using medium high heat, grill the
chicken in 1/4 cup broth with cajun seasoning until
broth is gone. let brown quickly, then turn over,
add 1/4 cup broth and repeat.
In medium pot, add broth, water,
onion, garlic and sea salt (optional) pepper, bay
leaf, sage, red pepper flakes and thyme. Simmer for
20 minutes.
Add tomatoes and bell pepper and
simmer 15 minutes.
Slowly add 1 tsp. xanath gum to
remaining 1/4 cup broth using small sifter or shaker
to prevent lumps.
Add mixture back to soup pot and
whisk until blended. Simmer 30 minutes.
Slowly add xanath gum with small
sifter or shaker to desired consistency, taking care
not to over thicken, Stir in the cauliflower rice
the last minute of cooking.
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