Chicken and Sausage Gumbo

Cooking Light

"I grew up in New Orleans and love Cajun and Creole dishes. I have found ways of modifying many of my family's recipes to make them healthier." --Marian Wright, Houston

6 servings (serving size: 1 2/3 cups gumbo and 1/2 cup rice)


+ Add To Shopping List
1/4 cup all-purpose flour (about 1 ounce)
2 tablespoons olive oil
2 1/2 cups finely chopped yellow onion (1 large)
1 1/2 cups finely chopped green bell pepper (1 large)
1 cup finely chopped celery
3 garlic cloves, minced
1 1/2 pounds skinless, boneless chicken breast, cut into 1 1/2-inch pieces
8 ounces light smoked sausage, cut into 1-inch pieces (such as Healthy Choice brand)
2 (14 1/2-ounce) cans no-salt-added organic diced tomatoes
2 (14-ounce) cans fat-free, less-sodium chicken broth
1/4 teaspoon Worcestershire sauce
2 bay leaves
1/2 teaspoon salt
1/2 teaspoon black pepper
1/4 teaspoon hot sauce
3 cups hot cooked rice


Place flour in a large Dutch oven over medium heat; cook 20 minutes or until light brown, stirring constantly with a whisk. (If flour browns too fast, remove pan from heat; stir constantly until it cools down.) Remove flour from pan, and set aside.

Add oil to pan. Stir in onion, bell pepper, and celery; cook 10 minutes or until onion is tender, stirring frequently. Stir in garlic; cook 30 seconds. Remove onion mixture from pan; set aside.

Increase heat to medium-high; add chicken and sausage to pan. Cook 4 minutes or until chicken is done; return onion mixture to pan. Remove pan from heat. Sprinkle reserved flour over chicken mixture; stir well. Return pan to medium heat. Drain 1 can tomatoes; stir in 1 can drained tomatoes and 1 can undrained tomatoes. Cook 2 minutes, stirring constantly. Add broth, Worcestershire, and bay leaves; bring to a boil, stirring constantly. Cover, reduce heat, and simmer 30 minutes, stirring occasionally. Discard bay leaves. Stir in salt, black pepper, and hot sauce. Serve over rice.

Created date

May 2007

Nutritional Information

Calories 419
Caloriesfromfat 20 %
Fat 9.2 g
Satfat 2.1 g
Monofat 4.2 g
Polyfat 1.1 g
Protein 35.8 g
Carbohydrate 44.2 g
Fiber 3.3 g
Cholesterol 82 mg
Iron 3.5 mg
Sodium 888 mg
Calcium 42 mg