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Low Calorie Chicken, Wild Rice, and Gumbo Vegetable Delight Recipe

Looking for an easy Low Calorie Chicken, Wild Rice, and Gumbo Vegetable Delight recipe? Learn how to make Low Calorie Chicken, Wild Rice, and Gumbo Vegetable Delight using healthy ingredients.


Submitted by cfink72

Makes 2 servings



This is a great recipe that uses the low fat preparation of Rice-A-Roni Long Grain and Wild Rice mix, frozen gumbo vegetables, and the remains of a roasted chicken.

Recipe Ingredients for Low Calorie Chicken, Wild Rice, and Gumbo Vegetable Delight

1 cup frozen gumbo vegetable mix
4 oz long grain and wild rice mix
8 oz roasted chicken

Recipe Directions for Low Calorie Chicken, Wild Rice, and Gumbo Vegetable Delight

  1. Prepare the Rice-A-Roni Long Grain mix according to the low fat directions:

  2. Combine rice mix, seasonings, and 1 2/3 cups of water in a saucepan or skillet. Bring to a boil.

  3. Cover, reduce heat, and simmer 15-20 minutes until rice is tender.

  4. With about 10 minutes left on the rice, bring 3/4 cup of water to a boil in another small saucepan.

  5. Add the 1 cup of frozen gumbo vegetable mix (I used Kroger brand - it includes okra, corn, red peppers, celery and onions).

  6. Cook vegetables for 5-7 minutes, or until tender.

  7. Drain vegetables.

  8. When the liquid has almost all boiled off of the rice, add the cooked vegetables and the 8oz of roasted (already cooked) chicken.

  9. Stir together and cook for another 2 minutes, until chicken is warmed along with all other ingredients.

  10. Serve (makes 2 servings).

Categories

Chicken, Rice, Vegetables, Main Dish, American-Southern

Nutrition Facts
Serving Size 261.1g
Amount Per Serving
Calories
430
Calories from Fat
41
% Daily Value*
Total Fat
4.6g
7%
Saturated Fat
1.1g
5%
Trans Fat
0.0g
Cholesterol
96mg
32%
Sodium
1037mg
43%
Potassium
444mg
13%
Total Carbohydrates
53.6g
18%
Dietary Fiber
5.9g
24%
Protein
42.7g
Vitamin A 78% Vitamin C 5%
Calcium 6% Iron 21%
* Based on a 2000 calorie diet

Nutritional details are an estimate and should only be used as a guide for approximation.
Legend

Fat
Protein
Carbs
Alcohol
Other

Calorie Breakdown
Nutrition Breakdown
Daily Values
Daily Values

Health Information

Nutrition Grade
96% confidence
B+
  Good points
  • Low in saturated fat
  • No sugar
  • High in niacin
  • High in selenium
  • High in vitamin A
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