Gumbo!

1 T oil
1 T garlic (dried)
2 T creole seasoning
1 bag frozen chicken, boneless skinless breast tenders
-Cook in a 6 qt. pot, unless you have a bigger one.

7 stalks celery
1 onion
2 green peppers
1 u-shaped turkey sausage
-Chop and saute with chicken.

1/2 c wheat flour
1 big can diced tomatoes
5 c water
5 t chicken boullion
2 T Worcestershire sauce
1 bunch green onions, chopped
1 small package small pink shrimp
-Add in order.  Simmer.
-Serve with rice.  (don't cook with rice unless you get a bigger pot!  Then saute about 1 c rice with veggies and sausage...)

109 calories a cup.