Healthier Chicken and Sausage Gumbo Recipe
Chicken and Sausage Gumbo is a Cajun recipe favorite! When you think of Louisiana cuisine, gumbo comes to mind, and with this drizzly cold weather I was in the mood for a warm satisfying bowl of this Louisiana favorite. I went to my cookbook, Gulf Coast Favorites cookbook which focuses on southern and Louisiana recipes, all healthier. Of course there are different kinds of gumbo, however, if you are not in a region where seafood is plentiful, this chicken sausage gumbo is the answer.
Chicken and Sausage Gumbo – Secret is in the Roux
The secret to a good gumbo is the roux, and my secret is I use browned flour for the roux. Not only is this a time saver, but you get that rich nutty flavor with out all the fat. Not only does it taste great, it is so easy as you bake the roux in the oven. So, no matter where you live, you can enjoy my gumbo. Best of all this recipe is diabetic-friendly. Also, remember, gumbo freezes well and so does extra rice! Check out more of my easy Louisiana southern recipes
Chicken and Sausage Gumbo from Holly Clegg’s trim&TERRIFIC Gulf Coast Favorites Cookbook
Gumbo, a Louisiana favorite, may be prepared easily and conveniently with chicken, sausage, and seasonings. A diabetic-friendly recipe! Gumbo is served over rice. Okra can be left out, if desired.
Makes 14 (1-cup) servings
1/2 cup all-purpose flour
1 pound reduced-fat sausage, sliced in 1/4-inch pieces
2 pounds boneless, skinless chicken breasts, cut in pieces
1 onion, chopped
1 teaspoon minced garlic
1 green bell pepper, cored and chopped
2 stalks celery, chopped
8 cups fat-free chicken broth
1 (16-ounce) package frozen cut okra or fresh cut okra
1 teaspoon dried thyme leaves
1/4 teaspoon cayenne
1 bunch green onions, chopped
1. Preheat oven 400ºF.
2. Place flour on baking sheet, bake 20 minutes, stirring every 7–10 minutes until dark nutty brown color. Set aside.
3. In large nonstick pot coated with nonstick cooking spray, stir-fry sausage over medium heat until crispy brown, set aside. Remove any excess grease, recoat skillet with nonstick cooking spray.
4. Add chicken and cook, stirring until starting to brown. Add onion, garlic, green pepper, and celery, cooking until tender. Add browned flour, stir continuously.
5. Gradually add chicken broth, okra, thyme, cayenne, and season to taste. Bring to boil, lower heat and simmer 30 minutes or until chicken is tender. Add sausage and green onions cooking 5 more minutes.
Nutritional information per serving: Calories 160, Calories from fat (%) 11, Fat (g) 2, Saturated Fat (g) 1, Cholesterol (mg) 49, Sodium (mg) 550, Carbohydrate (g) 12, Dietary Fiber (g) 2, Sugars (g) 4, Protein (g) 22, Diabetic Exchanges: 1 carbohydrate, 3 very lean meat
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For more information, visit www.hollyclegg.com or The Healthy Cooking Blog for more recipes and tips.
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