• 1/2 lb. boneless skinless chicken thighs, cubed
• 11 ounces boneless skinless chicken breasts, cubed
• 1-1/4 medium onions, cut in wedges
• 3/4 green bell pepper, seeded and cut into thin strips
• 2-1/3 cups canned whole tomatoes
• 2 Tbs. plus 2 tsp. Worcestershire sauce
• 1 Tbs. plus 1 tsp. prepared mustard
• 1 Tbs. plus 1 tsp. garlic, crushed
• 3/4 tsp. thyme
• 3/4 tsp. rosemary
• 1/4 tsp. pepper
• 1-1/3 cups long grain white rice
• 2-2/3 cups water
• 5 ounces cooked shrimp, peeled and deveined

Combine all ingredients, except rice, water and shrimp, in a saucepan. Cover and bring to a boil. Simmer 45 minutes or until chicken is tender. Meanwhile, combine water and rice in a saucepan over medium high heat. Stir in salt and pepper to taste and bring to a boil. Immediately reduce heat to low. Cover and simmer 20-25 minutes or until rice is tender and liquid is absorbed. Remove from heat and let sit 5 minutes, covered. Add shrimp to gumbo and heat 1 minute. Serve with rice.

Per serving: calories 542, fat 11.4g, 19% calories from fat, cholesterol 154mg, protein 43.0g, carbohydrates 65.1g, fiber 3.5g, sugar 7.6g, sodium 547mg, diet points 11.6.

Dietary Exchanges: Milk: 0.0, Vegetable: 2.4, Fruit: 0.0, Bread: 3.0, Lean meat: 1.4, Fat: 1.0, Sugar: 0.1, Very lean meat protein: 3.4

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The recommended wine is: Riesling.