Chicken Gumbo

“Real” chicken gumbo starts with a roux (butter and flour) slowly cooked until deeply browned and uses file powder. This version doesn’t do either, but it does taste good—very good.

  • 2 pounds chicken pieces
  • Salt to taste
  • 1 tablespoon all-purpose flour
  • 2 teaspoons vegetable oil
  • ¾ cup chopped onion
  • ¾ cup chopped green bell pepper
  • ½ cup chopped celery
  • 2 cloves garlic, minced
  • One 14- or 15-ounce can whole peeled tomatoes, undrained
  • ¼ cup water
  • ¼ teaspoon dried oregano
  • ¼ teaspoon Tabasco
  • ¼ teaspoon ground black pepper
  • 1 bay leaf
  • 2 cups sliced okra

 

  1. Remove skin from the chicken, rinse, and pat dry; season with salt if using. Dredge the chicken in the flour.
  2. In a 4-quart nonstick saucepan, heat the oil. Add the chicken and cook until browned, about 3 minutes. Turn and cook on second side, about 3 minutes. Remove the chicken from the pot.
  3. Add the onion, green pepper, celery, and garlic. Cook, stirring, until slightly softened, about 3 minutes. Stir in the tomatoes and water, breaking up the tomatoes with a wooden spoon.
  4. Bring to a boil.
  5. Return the chicken to the pot, and stir in the oregano, Tabasco, pepper, and bay leaf.
  6. Return to a boil; reduce heat and simmer, covered, 30 minutes. Stir in the okra and cook, uncovered, 10 minutes or until chicken is cooked through and sauce has thickened. Discard bay leaf before serving.

 

SERVES

Diabetic Exchanges: 4¾ very lean meat; 2¼ vegetable, ¾ fat

REDUCED FAT/SATURATED FAT/PROTEIN/CHOLESTEROL: Reduce chicken to 1 pound; omit flour. Stir in 1 additional cup of water (to equal 1¼ cups of water) after you’ve added the tomatoes in step 3. Add ²⁄³ cup long-grain brown rice when you add the chicken and simmer, covered, 45 minutes. Stir in the okra, simmer 10 minutes longer. Discard bay leaf; remove the chicken from the pot; remove bone(s) and cut chicken into bite-size pieces. Stir chicken pieces into the rice.

Diabetic Exchanges: 1½ bread; 2¼ very lean meat; 2¼ vegetable; ½ fat

REDUCED SODIUM: Use low-sodium tomatoes.

Diabetic Exchanges: 4¾ very lean meat; 2½ vegetable, ¾ fat

 

Chicken Curry

Even if you are not on a low-protein diet, you may like the low-protein variation because it adds vegetables to the chicken curry.

  • 2 pounds chicken pieces
  • Salt to taste
  • 2 teaspoons vegetable oil
  • ²⁄³ cup chopped onion
  • 2 cloves garlic, minced
  • 1 tablespoon curry powder
  • 1 teaspoon ground turmeric
  • ½ teaspoon ground ginger
  • ½ teaspoon ground cinnamon
  • ¹⁄8 teaspoon ground red pepper
  • ½ cup water

 

  1. Remove skin from the chicken; rinse and pat dry. Season with salt, if using.
  2. In a 3-quart nonstick pot, heat the oil over medium-high heat. Add the onion and garlic; cook, stirring, until translucent, about 2 minutes. Stir in the curry powder, turmeric, ginger, cinnamon, and red pepper until absorbed. Stir in the water.
  3. Add the chicken pieces and bring to a boil. Reduce heat and simmer, covered, 30 minutes.
  4. Uncover and simmer 10 minutes longer.

 

SERVES

Diabetic Exchanges: 4¾ very lean meat; ½ vegetable; ¾ fat

REDUCED SATURATED FAT/PROTEIN/CHOLESTEROL: Use 1 pound chicken pieces, 4 cups cauliflower florets, ¼ cup peas; and increase water to ¾ cup. Add the vegetables after you have simmered the chicken for 15 minutes, then continue simmering as directed above.

Diabetic Exchanges: ½ bread; 2½ very lean meat; 1¼ vegetable; ½ fat.

 

Coq au Vin

This classic French dish is usually made with bacon and butter, but this version is just as rich as any you’ve tasted. I like to use legs or thighs as they remain much moister than breast meat. If the mushrooms are large, cut them into quarters.

  • 2 pounds chicken pieces
  • Salt to taste
  • 2 tablespoons all-purpose flour
  • ½ teaspoon paprika
  • ¼ teaspoon ground black pepper
  • ¹⁄8 teaspoon ground nutmeg
  • 1 tablespoon vegetable oil
  • 2 cups (8 ounces) mushrooms, halved
  • 1 cup chopped onion
  • 2 cloves garlic, minced
  • ½ cup dry red wine
  • ¹⁄³ cup chopped fresh parsley
  • ¼ teaspoon dried rosemary
  • ¹⁄8 teaspoon dried thyme

 

  1. Remove skin from the chicken; rinse and pat dry. Season with salt, if using.
  2. On a piece of wax paper, combine the flour, paprika, pepper, and nutmeg. Dredge the chicken in the flour mixture.
  3. In a 6-quart nonstick pot, heat the oil over medium-high heat. Add the chicken pieces and cook 3 minutes; turn and cook 3 minutes longer. Remove chicken from pot.
  4. Reduce heat to medium. Add the mushrooms, onion, and garlic to the pot and cook, stirring, until slightly softened, about 2 minutes. Stir in the wine, parsley, rosemary, and thyme.
  5. Return the chicken to the pot. Bring to a boil.
  6. Reduce heat and simmer, covered, 45 minutes or until chicken is cooked through.

 

SERVES

Diabetic Exchanges: ¼ bread; 4¾ very lean meat; ¾ vegetable; 1¼ fat

REDUCED SATURATED FAT/PROTEIN/CHOLESTEROL: Use only 1 pound of chicken pieces.

Increase the mushrooms to 3 cups (12 ounces). Add 1 (additional) teaspoon of oil to the pot before adding the onion. After 20 minutes of simmering add 1 cup of carrot chunks (1-inch pieces) to the pot, cover, and continue simmering. Ten minutes after adding the carrots, add 2 cups of zucchini chunks (1-inch pieces) and any remaining flour mixture to the pot. Simmer, covered, 15 minutes longer.

Diabetic Exchanges: ¼ bread; 2½ very lean meat; 1¼ vegetable; 1½ fat

 

Southern-Style Chicken And Rice

I learned how to make this chicken dish from my friend Sylvia Woods. It’s a little spicy; reduce the ground black pepper to ¼ or ½ teaspoon if you are not sure about spicy foods. If you can’t find Old Bay Seasoning, use any Cajun spice mix (but omit the ground black pepper). If you are not fond of garlic powder, you can mince 3 to 4 cloves of garlic and add them when you add the onion and bell pepper.

  • 2 teaspoons Old Bay Seasoning
  • ¾ teaspoon ground black pepper
  • ½ teaspoon garlic powder
  • Salt to taste
  • 3 pounds chicken pieces
  • 2 teaspoons vegetable oil
  • 1 cup chopped onion
  • ½ cup finely chopped green bell pepper
  • 2 cups water
  • 1½ cups converted long-grain white rice

 

  1. In a small bowl, combine the Old Bay Seasoning, black pepper, garlic powder, and salt.
  2. Remove the skin from the chicken. Sprinkle spice mixture over the chicken and let stand 20 minutes or longer in the refrigerator.
  3. In a 6-quart pot, heat the oil over medium-high heat. Add the chicken with all the seasonings. Cook, turning frequently, until seared on the outside, about 8 minutes. Remove from pot.
  4. Add the onion and green bell pepper and cook, stirring, until slightly softened, about 2 minutes.
  5. Return chicken to pot. Add the water and bring to a boil. Reduce heat and simmer, covered, 20 minutes. Add the rice and return to a boil. Reduce heat and simmer, covered, 20 to 25 minutes or until the rice has absorbed the liquids.
  6. Remove from heat.
  7. Remove the chicken pieces from the pot. Using a fork and sharp knife, cut the chicken away from the bones into bite-size pieces. Return the chicken to the pot, discarding the bones.
  8. Stir the chicken into the rice.

SERVES

Diabetic Exchanges: 2 bread; 4¾ very lean meat; ½ vegetable; ½ fat

REDUCED SODIUM: For the Old Bay Seasoning substitute ½ teaspoon poultry seasoning, ¼ teaspoon paprika, ¼ teaspoon dry mustard, ¹⁄8 teaspoon ground ginger, ¹⁄8 teaspoon ground allspice, ¹⁄8 teaspoon ground cinnamon, and a pinch celery seed. Do not use any salt in the seasoning of the chicken.

Diabetic Exchanges: 2 bread; 4¾ very lean meat; ½ vegetable; ½ fat

REDUCED PROTEIN/FAT/SATURATED FAT/CHOLESTEROL: Use only 1 pound of chicken legs and increase the water to 2¼ cups. Cook in a 4-quart pot. After the rice has cooked 10 minutes, stir in 2 cups sliced yellow squash. Simmer 10–15 minutes longer. Makes 4 servings.

Diabetic Exchanges: 3¼ bread; 2¼ very lean meat; 1 vegetable; ½ fat

 

Leave a Reply

Your email address will not be published.

Sign Up for Our Newsletters

Get notified of the best deals on our WordPress themes.

You May Also Like

Food Styles

Table of Contents Entrées Great ShakesHungarianMexicanHerbalCajunCurriedPoultry Eggplant and Chicken Provençal Entrées The…

Find Your Morning Energy Homemade Keto Juice

Find Your Morning Energy Homemade Keto Juice Juice and smoothies are an…

Want Diabetes? Drink Soda

To prevent diabetes, we’re often told by health experts what not to…

Chicken Recipes || Part-04

Table of Contents Mexican Chicken with Orange and Tomato SauceSautéed Chicken Breasts…