Chicken Gumbo Soup
1 (14.5 oz) can no salt added or low sodium diced tomatoes
1 (16 oz.) bag frozen gumbo-mix vegetables, thawed or 1 (16 oz.) bag frozen okra, thawed (choose plain frozen vegetables with no seasonings or sauces.
1 (15 ¼ oz.) can no salt added or low sodium whole kernel corn, drained and rinsed
3 cups low sodium chicken broth
2 cups shredded chicken (from cooked boneless, skinless chicken breasts or from half of a rotisserie chicken)
1 (15.5 oz.) can no salt added or low sodium butter beans, drained and rinsed
2 to 3 teaspoons salt free Cajun spice blend
1 (8.8 oz.) package fully-cooked brown rice (use the product with the least amount of sodium you can find in your store)
Serves: 4
In a large pot, add tomatoes, vegetables, corn, chicken broth, chicken, butter beans, and Cajun spice blend. NOTE: Cajun spice blends pack a ton of salt, so always opt for salt-free. Heat Tip: The heat level on Cajun spice blends varies from brand to brand. Always start on the low range, adding just 1 teaspoon and taste before you add more. Bring gumbo to a boil over high heat. Cover with lid; lower the heat to medium or low so gumbo is simmering. Let cook 15 minutes. Warm rice in the microwave without adding any salt or seasonings. Serve gumbo in bowls with rice.
Cooking Tip: When rice is added to soup or stews, always add into the bowl right before eating. Otherwise, the rice soaks up a lot of the soup’s liquid.
Nutrition Facts (1 serving):
Calories: 432 kcal
Carbs: 63 g
Protein: 34 g
Sodium: 557 mg
From the American Heart Association's Simple Cooking with Heart Program.
