When you think of Louisiana cuisine, gumbo comes to mind.  My kids live in Dallas and New York but rely on my easy recipe for this Louisiana favorite.  If you are not in a region where seafood is plentiful, this version is the answer. 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 Chicken and Sausage Gumbo.  Remember, gumbo freezes well and so does extra rice!

Chicken and Sausage Gumbo from Holly Clegg’s trim&TERRIFIC  Gulf Coast Favorites Cookbook

Chicken and sausage gumbo, a Louisiana favorite, may be prepared easily and conveniently with chicken, sausage, and seasonings. Gumbo is served over rice.

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
Salt and pepper to taste
1 bunch green onions, chopped

1.  Preheat oven 400ºF.
2.  Place flour on baking sheet, bake 20 minutes, stirring every 7–10 minutes until a 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 salt and pepper. Bring to boil, lower heat and simmer 30 minutes or until chicken is tender. Add sausage and green onions cooking 5 more minutes. Serve over rice.

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

Chicken and Sausage Gumbo-Secret to a Simple Healthy Roux

Sometimes, one of those forgotten recipes pops up in your mind as the perfect food.  Well, that’s what happened when the Go Red For Women Luncheon came around this year…they said they wanted an inexpensive, quick soup to add to the menu I had given them and my 5 ingredient no-fuss Artichoke Soup came to mind.  It was one of those recipes I made a million times, years ago….and then truly forgot about it.  When I say from blender to bowl…that is about it..of course, you can heat it in the microwave.  I would garnish the soup with some chopped green onions for added color and a little crunch.

Artichoke Soup from Holly Clegg trim&TERRIFIC Cookbook
Throw all the ingredients in the blender, heat, and serve with a smile. Everyone will think you spent hours in the kitchen to prepare this simple yet sensational soup.

Makes 6 – 8 servings 

3 (14-ounce) cans artichoke hearts, drained
3 (10 3/4-ounce) cans reduced fat cream of mushroom soup
1 cup skim milk
2 cups fat-free canned chicken broth
1/2 cup dry white wine
Dash cayenne pepper

1. Place artichokes in food processor, purée. Add mushroom soup, milk, broth, white wine, and cayenne pepper. Blend until well combined.

2. Transfer to pot, and warm over low heat to serve.

Nutritional information per serving
Calories 122, Protein (g) 5, Carbohydrate (g) 17, Fat (g) 3, Calories from Fat (%) 21, Saturated Fat (g) 1, Dietary Fiber (g) 1, Cholesterol (mg) 5, Sodium (mg) 1,201 Diabetic Exchanges: 0.5 starch, 1.5 vegetable, 0.5 fat

Artichoke Soup-5 Ingredient-talk about easy