Easy Chicken and Sausage Gumbo
Servings
141-cup servings
Servings
141-cup servings
Ingredients
  • 1/2cup all-purpose flour
  • 1lb reduced-fat sausagecut in 1/4-inch pieces
  • 2lb boneless, skinless chicken breastscut in pieces
  • 1 onionchopped
  • 1tsp garlicminced
  • 1 green bell peppercored and chopped
  • 2 stalks celerychopped
  • 8cup fat-free chicken broth
  • 116-ounce package frozen cut okra or fresh cut okra
  • 1tsp dried thyme leaves
  • 1/4tsp cayenne
  • 1bunch green onionschopped
Instructions
  1. Preheat oven 400ºF.
  2. Place flour on baking sheet and bake 20 minutes.  Stir every 7–10 minutes or until dark nutty brown color. Set aside.
  3. In large nonstick pot coated with nonstick cooking spray, stir-fry sausage over medium heat and cook until crispy brown.  Set aside and remove any excess grease.  Recoat skillet with nonstick cooking spray.
  4. Add chicken and cook, stirring until starting to brown and then add onion, garlic, green pepper, and celery, cooking until tender. Stir in 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.
Recipe Notes

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