Chicken and Ham Gumbo (in the slow cooker)

Sharon Colyer


When I became diabetic, a good friend, gave me some cookbooks to help me. Most of the recipes seem like regular recipes to me. This one does call for lower-sodium products. But, you can use regular ones, if you want. From Fix-It and Forget-It Diabetic Cookbook. Picture from a friend & member Nor M.

Start with a 4 quart slow cooker.

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Makes 6 servings
40 Min
7 Hr
Slow Cooker Crock Pot


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


stir in 1/2 cup long grain, dry rice with rest of ingredients
add 1/4 tsp. pepper with other ingredients


1Cut chicken into bite-size pieces. Cook, in oil, in skillet, until no longer pink. Drain on paper towels.
2Run hot water over okra, until pieces separate easily.
3Combine 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.
4Nutrition: 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