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Chicken Gumbo With Corn Muffins

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Chicken Gumbo With Corn Muffins Recipe
Nutrition Facts*
Serving Size
14 Recipe
Servings Per Recipe
4
Amount Per Serving
Calories
622
Calories from Fat
72
% Daily Value
Total Fat
8g
12%
Saturated Fat
1g
5%
Trans Fat
0g
Cholesterol
67mg
22%
Sodium
578mg
24%
Total Carbohydrates
99g
33%
Dietary Fiber
12g
48%
Sugars
22g
Protein
42g
Calcium
97mg
10%

Number of servings: 4

Calories per serving: 622

Preparation time: 30 min

Total time: 50 min

Ingredients

Recipe for Corn Muffins

Nonstick cooking spray

1 tsp canola oil

1 lb chicken breasts, boneless, skinned, cut into strips

1 cup chopped onion

2 garlic cloves, minced

1 cup chopped green bell pepper

12 (15-oz can) low-sodium kidney beans, drained

2 (14 12-oz) cans stewed, sliced tomatoes, no salt added

12 cup frozen, whole-kernel corn

1 tbsp chili powder

1 tsp onion powder

14 tsp salt

2 cups frozen, cut okra, thawed

34 cup brown rice, cooked according to directions without salt or fat

Directions

1. Prepare Corn Muffins recipe according to directions.

2. Spray a large skillet with nonstick cooking spray. Place the skillet over medium-high heat and add canola oil. When oil is hot, add chicken strips and cook 5 to 6 minutes or until cooked through.

3. Add onion, garlic, and bell pepper. Cook 2 minutes.

4. Add kidney beans, tomatoes, corn, chili powder, onion powder, salt, and okra.

5. Bring to a boil. Cover. Reduce heat to a simmer and cook for 20 to 25 minutes. Serve over hot brown rice with corn muffins.

Makes 4 servings.

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