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Chicken Gumbo

Yield

8 servings.

Ingredients

  • Vegetable cooking spray
  • 3/4 pound smoked turkey sausage, sliced
  • 1 1/2 pounds skinned, boned chicken breasts
  • 1/2 cup all-purpose flour
  • 1 tablespoon vegetable oil
  • 2 1/2 cups chopped celery
  • 2 cups chopped onion
  • 2 cups chopped green pepper
  • 1/2 cup chopped green onions
  • 4 cloves garlic, minced
  • 1 tablespoon Creole seasoning
  • 1 tablespoon low-sodium Worcestershire sauce
  • 2 teaspoons hot sauce
  • 1/2 teaspoon pepper
  • 3 bay leaves
  • 3 (14 1/4-ounce) cans no-salt-added chicken broth
  • Gumbo file (optional)
  • 6 cups cooked long-grain rice (cooked without salt or fat)

Nutrition Information

  • calories 455
  • caloriesfromfat 24 %
  • fat 12.2 g
  • satfat 2.6 g
  • monofat 3.1 g
  • polyfat 2.8 g
  • protein 31.5 g
  • carbohydrate 51.4 g
  • fiber 0.0 g
  • cholesterol 78 mg
  • iron 0.0 mg
  • sodium 587 mg
  • calcium 0.0 mg

How to Make It

  1. Coat a large nonstick skillet with cooking spray. Add sausage, and cook 5 minutes or until browned on all sides. Remove sausage from skillet, and set aside. Add chicken to skillet, and cook 7 minutes on each side or until chicken is done. Remove chicken from skillet, and let cool slightly. Shred chicken; set aside.

  2. Place flour on a baking sheet; bake at 350° for 20 minutes or until dark brown, stirring occasionally.

  3. Coat a large Dutch oven with cooking spray; add oil. Place over medium-high heat until hot. Add celery and next 4 ingredients; saute 8 minutes or until tender. Add browned flour, Creole seasoning, and next 4 ingredients, stirring well. Add broth and sausage. Bring to a boil; reduce heat, and simmer, uncovered, 1 hour. Add chicken, and simmer, uncovered, 30 minutes. Remove and discard bay leaves. Stir in file, if desired. To serve, place 3/4 cup rice in each of 8 bowls; ladle 1 1/2 cups gumbo over each serving.

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