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    You are in: Home / Recipes / Lowfat Chicken Gumbo Soup Recipe
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    Lowfat Chicken Gumbo Soup

    Total Time:

    Prep Time:

    Cook Time:

    45 mins

    20 mins

    25 mins

    Treewoman's Note:

    A soup with the flavor of chicken gumbo, I adapted this from a friend's recipe to keep it low fat and low calorie, but still has plenty of flavor! Don't let all the ingredients scare you, it's easy to make with ingredients you probably have on hand (well, except for the okra!). You can probably substitute a can of tomatoes (drained) for the fresh tomatoes.

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    Ingredients:

    Serves: 8

    Yield:

    cups

    Units: US | Metric

    Directions:

    1. 1
      In large heavy pan over medium heat, heat 2 T liquid Butter Buds and then stir in the following: onions, celery, green pepper, garlic, thyme and bay leaf. Saute for 3 minutes.
    2. 2
      Stir in the following ingredients: tomatoes, chicken soup base, hot water, rice, veg gumbo (or okra), chicken breast, Worcestershire and red pepper. Heat to boiling, stirring frequently. Reduce heat and gently boil for 15 minutes, stirring occasionally until rice is tender. Discard bay leaf.
    3. 3
      In small bowl with wire whisk, blend 2 T cornstarch with 1/4 cup cold water til smooth. Gradually pour paste into hot soup while stirring vigorously. Heat to boiling over medium heat, stirring constantly. Boil and stir one minute before serving.
    4. 4
      Serve with hot sauce on the side.

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    Nutritional Facts for Lowfat Chicken Gumbo Soup

    Serving Size: 1 (382 g)

    Servings Per Recipe: 8

    Amount Per Serving
    % Daily Value
    Calories 119.8
     
    Calories from Fat 25
    21%
    Total Fat 2.8 g
    4%
    Saturated Fat 0.8 g
    4%
    Cholesterol 18.1 mg
    6%
    Sodium 56.5 mg
    2%
    Total Carbohydrate 15.6 g
    5%
    Dietary Fiber 1.3 g
    5%
    Sugars 2.3 g
    9%
    Protein 7.6 g
    15%

    The following items or measurements are not included:

    frozen vegetable gumbo

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