25 Ingredients
  • 1 pound unpeeled medium shrimp
  • 8 cups water
  • 1 teaspoon black peppercorns
  • 4 garlic cloves, crushed
  • 3 large celery stalks, chopped
  • 3 bay leaves
  • 3 medium carrots, coarsely chopped
  • 1 large onion, coarsely chopped
  • 6 tablespoons canola oil, divided
  • 2 1/4 ounces all-purpose flour (about 1/2 cup)
  • 6 skinless, boneless chicken thighs, cut into bite-sized pieces
  • 2 cups finely chopped white onion
  • 1 tablespoon Creole seasoning
  • 3 garlic cloves, minced
  • 2 medium celery stalks, chopped
  • 2 medium tomatoes, finely chopped
  • 1 large green bell pepper, seeded and finely chopped
  • 3 cups fat-free, lower-sodium chicken broth
  • 2 bay leaves
  • 1 cup frozen cut okra
  • 2 teaspoons Worcestershire sauce
  • 2 teaspoons hot pepper sauce (such as Tabasco)
  • 1/2 teaspoon black pepper
  • 1/2 teaspoon smoked paprika
  • 2 cups hot cooked brown rice
Nutrition
278
14% daily value
16 servings
                                       
                                            low-​sugar, dairy-​free
     

Fat

24% 16

Saturated

16% 3

Trans

- 0

Monounsaturated

- 8

Polyunsaturated

- 4

Carbs

6% 18

Carbs (net)

- 15

Fiber

10% 2

Sugars

- 4

Sugars, added

- 0

Protein

32% 16

Cholesterol

31% 92

Sodium

13% 322

Calcium

6% 61

Magnesium

11% 45

Potassium

12% 433

Iron

8% 1

Zinc

10% 1

Phosphorus

32% 222

Vitamin A

16% 141

Vitamin C

27% 16

Thiamin (B1)

11% 0

Riboflavin (B2)

11% 0

Niacin (B3)

24% 5

Vitamin B6

22% 0

Folate equivalent (total)

11% 44

Folate (food)

- 33

Folic acid

- 6

Vitamin B12

11% 1

Vitamin D

0% 0

Vitamin E

9% 2

Vitamin K

23% 18
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