QUICK AND EASY LOUISIANA TOMATO-RICE GUMBO

1 whole boneless skinless chicken breast, cubed

3 tbsp butter
1/2 cup chopped onion
1/2 cup chopped green bell pepper
1/2 cup chopped celery
1 garlic clove, minced
1 pkg (10-oz) frozen okra, thawed and sliced (may substitute green beans, if desired)
1 can (16-oz) crushed tomatoes
1 can (13 3/4-oz) chicken broth
1 tsp salt
1 small bay leaf
1/2 tsp sugar
1/8 tsp thyme
dash of black pepper
1/2 lb cleaned shrimp
1 1/3 cups minute rice

Cook, stirring, the chicken in a large skillet in the butter until browned.  Stir in the onion, bell pepper, celery, and garlic until tender.

Add the okra (or beans), tomatoes, chicken broth, salt, bay leaf, sugar, thyme, and black pepper to the skillet; bring to a boil.  Reduce the heat; cover and simmer on low for 5 minutes, stirring a few times. Add the shrimp and cook for 5 minutes; remove the bay leaf.

Stir the rice into the skillet; cover and remove from the heat.  Allow to stand for 5 minutes until rice in tender.

FILE PHOTO

PORK GUMBO

1 (1 lb) pork loin roast, cut into 1/2-inch cubes

nonstick cooking spray
1 tbsp butter
2 tbsp white whole-wheat flour (or your favorite low-carb option)
1 cup water
1 can (16-oz) stewed tomatoes, undrained
1 pkg (10-oz) frozen cut okra
1 pkg (10-oz) frozen succotash
1 beef bouillon cube
1 tsp hot pepper sauce
1 tsp freshly ground black pepper
1 bay leaf

Spray a Dutch oven with nonstick cooking spray; heat over medium heat until hot. Add the pork; cook, stirring, 4 minutes or until browned. Remove pork from pan.

Add the butter to the Dutch oven; stir in the flour. Cook, stirring, until roux is browned; whisk in the water.

Add the pork back into the pan along with the remaining ingredients; bring to a boil. Reduce heat to low and simmer 15-20 minutes.

Remove bay leaf and discard before serving.

Yield: 4 servings

This is the file photo.