Chicken Gumbo

Serves 4

Ingredients:

1	cup	River® Whole Grain Brown Rice or Water Maid® Medium Grain Rice or River® Medium Grain White Rice
2	tbsps	all-purpose flour
2	tsps	olive oil
1		large onion, chopped
1/2	cup	celery, sliced thin
1		large green bell pepper, seeded and diced
2	tsps	garlic, minced
2	tsps	Cajun seasoning
1	lb	chicken tenders, cut into bite sized pieces
1	can	(14.5 ounces) low-sodium fat-free chicken broth
1	can	(15 ounces) no-salt-added chopped stewed tomatoes
		filé powder, optional
		hot pepper sauce, optional

Directions:

Prepare rice as per package directions.

Combine oil and flour in a large heavy saucepan. Cook, stirring frequently, over medium heat until mixture become milk chocolate colored. Add onion, celery and bell pepper. Sauté 2 minutes. Add chicken and Cajun seasoning and sauté 5 minutes. Add chicken broth and tomatoes. Simmer 20 minutes. Stir in file powder, if desired. Ladle into bowls and top with rice and hot sauce, if desired.

Calories: 350 /serving

Total fat: 4 g

Sat. fat: 0 g

Cholesterol: 65 mg

Sodium: 470 mg

Carbohydrates: 47 g

Fiber: 4 g

Protein: 32 g

Sugars: 8 g

Brown Rice is an excellent source of whole grains.