When the weather outside is cold and frightful, there's nothing better than a bowl of hot soup to warm your soul. This soup fits the bill, and best of all, it's simple to make.

Makes 2 servings

Description
Gumbo is known for being a hearty Southern American stew. Often it's served over rice, but our version doesn't need it — it's thick enough to be eaten on its own, which makes it perfect for Phase 1 dieters.

Ingredients
1 skinless, boneless chicken breast
1 tablespoon olive oil
1/8 teaspoon minced garlic
1/2 medium yellow onion, diced small
1/2 green bell pepper, diced small
Salt and freshly ground pepper
1/3 cup low-sodium, fat-free chicken broth
1/2 (14 1/2–ounce) can stewed tomatoes
1/2 (10-ounce) package frozen cut okra, thawed
1/8 teaspoon hot sauce
1/2 tablespoon Creole or Cajun seasoning, or to taste
1 teaspoon gumbo filé powder (optional)

Instructions
1. Cut raw chicken into strips or cubes.
2. Heat oil in a large nonstick skillet over medium-high heat until hot. Sauté garlic, onion, and bell pepper, stirring often, until onion is translucent, about 3 minutes. Season chicken with salt and pepper to taste and add to skillet. Give pan a good shake every now and then to sear chicken on all sides, about 3 to 5 minutes.
3. Add broth, tomatoes with their liquid, and okra. Stir to break up the okra, then cover, reduce heat, and simmer 8 minutes or until everything is heated through and slightly thickened.
4. Stir in hot sauce and Creole or Cajun seasoning. If you want a thicker gumbo, turn off the heat, add the gumbo filé powder (ground sassafras leaves — traditional in Cajun cooking), and stir for another 1 to 2 minutes. If gumbo becomes too thick, thin to taste with additional chicken broth or hot water.

Nutritional Information:
213 calories
9 g total fat (2 g sat)
37 mg cholesterol
16 g carbohydrate
17 g protein
5 g fiber
340 mg sodium