Diabetic Chicken Gumbo

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It's a meal in a bowl. There are many versions of gumbo, i'm sure that everyone has there own. I like this one that i found an site for diabetic's.

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Steps

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Place the chicken in a large soup pot with 1 cup of broth.

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Bring to a boil.

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Add the additional broth , water , onion , garlic , salt , pepper , bay leaf , sage , red pepper flakes , and thyme and simmer for 20 minutes.

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Add the tomatoes , corn , and okra and simmer for 15 minutes.

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In a separate pan , heat the oil and flour and stir until the flour and oil are golden brown and bubbly , stirring constantly.

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Add 1 cup of the soup broth to the mixture and whisk until smooth.

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Add the mixture back to the soup pot and whisk until dissolved.

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Simmer 30 minutes.

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Stir in the rice the last 10 minutes of cooking.

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Ingredients

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boneless skinless chicken breast, low-sodium low-fat chicken broth, water, onion, garlic clove, salt, pepper, bay leaf, sage, red pepper flakes, thyme, fresh tomato, frozen corn kernels, frozen okra, canola oil, flour, cooked brown rice