Chicken and Sausage Gumbo

recipe
"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

Yield:

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

Recipe from

Cooking Light

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

Ingredients

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

Preparation

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.

Note:

Marian Wright, Houston, Texas,

June 2007
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