Cajun-Style Chicken Soup

• 1 pound boneless skinless chicken breasts
• 1 teaspoon Cajun or Creole seasoning
• 1 teaspoon dried thyme leaves
• 2 tablespoons vegetable oil
• 1 medium onion, coarsely chopped
• 1 green bell pepper, coarsely chopped
• 1 cup thinly sliced or julienned carrots
• 1/2 cup thinly sliced celery
• 4 cloves garlic, minced
• 2 tablespoons all-purpose flour
• 1 can (about 14 ounces) fat-free reduced-sodium chicken broth
• 1 can (14 1/2 ounces) no-salt-added stewed tomatoes, undrained
• 1/2 teaspoon hot pepper sauce
• 2 cups hot cooked rice
• 1/4 chopped parsely (optional)

1. Cut chicke into 1-inch pieces; place in medium bowl. Sprinkle with seasoning and thyme; toss well. Set aside.
2. Heat oil in large saucepan over medium-high heat. Add onion, bell pepper, carrots, celery and garlic to saucepan; cover and cook 10 minutes or until vegetable are crisp-tender, stirring once. Add chicken; cook 3 minutes, stirring occasionally. Sprinkle mixture with flour; cook 1 minute, stirring frequently.
3. Add chicken broth, tomatoes and pepper sauce; bring to boil over high heat. Reduce heat to medium; simmer, uncovered, 10 minutes or chicken is no longer pink in center, vegetables are tender and sauce is slightly thickened.
4. Ladle gumbo into 4 shallow bowls; top each with a scoop of rice. Sprinkle with parsley and serve with additional pepper sauce, if desired.

1 Starch/Bread, 2 1/2 Vegetable, 1/2 Lean Meat, 1/2 Fat

Nutrients per Serving: