Chicken Gumbo
2 teaspoons canola oil
½ pound turkey kielbasa, cut into ½-inch slices
1 pound skinless boneless chicken breasts, cut into 1-inch chunks
1 (14½-ounce) can no-salt-added diced tomatoes
1 bunch scallions, thinly sliced (white and green parts separated)
½ pound okra, cut into 1-inch pieces, or 1 (10-ounce) package frozen sliced okra
4 garlic cloves, chopped
1 tablespoon Worcestershire sauce
1 teaspoon dried oregano
2 tablespoons quick-cooking polenta
¼ teaspoon black pepper
Few drops hot pepper sauce or to taste
1 Heat oil in pressure cooker over medium-high heat. Add kielbasa and chicken; cook until browned on all sides, about 5 minutes. Stir in tomatoes, white parts of scallions, okra, garlic, Worcestershire sauce, and oregano; lock lid in place. Bring to high pressure over high heat. Reduce heat just enough to maintain pressure; cook 4 minutes.
2 Quick-release pressure according to manufacturer’s directions. Stir in polenta and black pepper; simmer until gumbo is thickened, about 1 minute. Stir in green parts of scallions and pepper sauce.
PER SERVING (1 cup): 211 Cal, 7 g Total Fat, 2 g Sat Fat, 0 g Trans Fat, 66 mg Chol, 451 mg Sod, 13 g Carb, 4 g Sugar, 3 g Fib, 23 g Prot, 82 mg Calc.
HEALTHY EXTRA
Serve the gumbo over hot cooked brown rice (²⁄³ cup cooked brown rice per serving will increase the PointsPlus value by 3).