A Louisiana favorite, chicken and sausage gumbo can be prepared easily and conveniently. Roux, the secret of good gumbo, gives it that nutty flavor and color without the fat. I use browned flour to create my roux. Serve over rice.
1/2 cup all-purpose flour
1 pound reduced-fat sausage, sliced in 1/4-inch pieces
2 pounds boneless, skinless chicken breasts, cut into 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 to 400°F.
2. Place flour on a baking sheet and 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 me¬dium heat until crispy brown, and set aside. Remove any excess fat and recoat with nonstick cooking spray.
4. Add chicken and cook, stirring just until starting to brown. Add onion, garlic, green pepper, and celery, cooking until tender. Add browned flour and stir continuously.
5. Gradually add remaining ingredients, except green onions. Bring to a boil, reduce heat, and simmer 30 minutes or until chicken is tender. Add sausage and green onions cooking about 5 more minutes. Serve over rice.
Makes 14 (1-cup) servings
Nutritional information per serving
Calories 160 | Calories from fat 11% | Fat 2 g Saturated Fat 1 g | Cholesterol 49 mg | Sodium 550 mg Carbohydrate 12 g | Dietary Fiber 2 g | Sugars 4 g | Protein 22 g Diabetic Exchanges1 carbohydrate | 3 very lean meat