Name: Chicken, Tomatoes and Rice Gumbo
Ingredients: 2 cloves garlic; 1 cup chopped onions; 2 tbsps leaves Italian seasoning; 3 tbsps chili powder; 1 cup minute rice; 2 cups chicken stock; 1 can cream of chicken soup; 18 oz tomatoes; 1 lb ground chicken

Ingredients

2 cloves garlic

1 cup chopped onions

2 tbsps leaves italian seasoning

3 tbsps chili powder

1 cup minute rice

2 cups chicken stock

1 can cream of chicken soup

18 oz tomatoes

1 lb ground chicken

Directions

1.	Brown chicken (or turkey) in non-stick fry pan.
2.	Add chopped onions and garlic minced or pressed.
3.	When chicken is no longer pink, drain and add canned tomatoes.
4.	Add cream of chicken soup.
5.	Add spices.
6.	Add chicken stock and rice.
7.	Bring to a boil and then simmer until rice is cooked (about 20 minutes). Add more chicken stock if rice is not softening.
8.	Serve with a dollop of fat-free sour cream or a sprinkle of parmesan cheese. Enjoy!

Nutrition summary

There are 229 calories in 1 serving of Chicken, Tomatoes and Rice Gumbo.

Calorie split: 18% fat, 55% carbs, 28% protein.

Nutrition Facts

Serving Size

1 serving

Amount Per Serving

Calories

229

% Daily Values*

Total Fat

4.62g

6%

Saturated Fat

1.16g

6%

Trans Fat

-

Polyunsaturated Fat

1.146g

Monounsaturated Fat

1.456g

Cholesterol

40mg

13%

Sodium

604mg

26%

Total Carbohydrate

31.67g

12%

Dietary Fiber

3.4g

12%

Sugars

1.28g

Protein

16g

Vitamin D

-

Calcium

61mg

5%

Iron

3.58mg

20%

Potassium

469mg

10%

Vitamin A

91mcg

10%

Vitamin C

9.5mg

11%

* The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.