About $3.92 per serving
1 (14.5-ounce) can no salt added or low sodium diced tomatoes
1 (16-ounce) bag frozen gumbo-mix vegetables, thawed or 1 (16-ounce) bag frozen okra, thawed (choose plain frozen vegetables with no seasonings or sauces.
1 (15 ¼-ounce) can no salt added or low sodium whole kernel corn, drained and rinsed
3 cups low sodium chicken broth
Shredded chicken from Easy Oven Baked Chicken Breasts or 2 cups shredded chicken from half of a rotisserie chicken
1 (15.5-ounce) can no salt added or low sodium butter beans, drained and rinsed
2 to 3 teaspoons salt free Cajun spice blend
1 (8.8-ounce) package fully-cooked brown rice (use the product with the least amount of sodium you can find in your store)
- In a large pot, add tomatoes, vegetables, corn, chicken broth, chicken, butter beans, and Cajun spice blend.
- 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 Tips: 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.
Keep it Healthy: Cajun spice blends pack a ton of salt, so always opt for salt-free.
Tips: 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.
|Total Fat||5.0 g|
|Saturated Fat||1.0 g|
|Trans Fat||0.0 g|
|Polyunsaturated Fat ||1.0 g|
|Monounsaturated Fat||1.0 g|
|Cholesterol ||63 mg|
|Dietary Fiber||10 g|
|Total Sugars||10 g|
|Protein ||34 g|
Recipe copyright © 2013 American Heart Association. This recipe is brought to you by the American Heart Association’s Simple Cooking with Heart ® Program. For more simple, quick and affordable recipes, visit heart.org/simplecooking.