CHICKEN AND HAM GUMBO (IN THE SLOW COOKER)

Chicken and Ham Gumbo (in the slow cooker) image

Provided by Sharon Colyer

Time 7h40m

Number Of Ingredients 14

1 1/2 lb boneless, skinless chicken thighs
1 Tbsp vegetable oil
1 pkg (10 oz) frozen okra
1/2 lb extra-lean lower sodium ham, cut into small chunks
1 1/2 c coarsely chopped onions
1 1/2 c coarsely chopped green peppers
2 can(s) (10 oz each) no-salt-added cannellini beans, drained
6 c low-sodium chicken broth
2 can(s) (10 oz each) diced tomatoes with green chilies*
2 Tbsp chopped fresh cilantro
* for milder spice, use 1 can of tomatoes w/green chilies and 1 can with tomatoes only
****VARIATIONS****
1) stir in 1/2 cup long grain, dry rice with rest of ingredients
2) add 1/4 tsp. pepper with other ingredients

Steps:

1. Cut chicken into bite-size pieces. Cook, in oil, in skillet, until no longer pink. Drain on paper towels.
2. Run hot water over okra, until pieces separate easily.
3. Combine all ingredients, except cilantrol, in a 4 quart slow cooker. Cover. Cook on LOW 6-8 hours. Stir in cilantro, before serving. Makes 6 servings.
4. Nutrition: One serving 385 cal, 13 g fat (3.1 g sat, 3.4 g poly, 5.2 g mono), 96 mg chol, 879 mg sod, 28 g carb, 7 g fiber, 38 g protein, 10 g sugars. Values are figured on original recipe. Exchange List Values: Starch 1.0, Vegetable 3.0, Meat, lean 4.0