Chicken and Sausage Gumbo

"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

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Nutritional Information

Amount per serving
  • Calories: 419
  • Calories from fat: 20%
  • Fat: 9.2g
  • Saturated fat: 2.1g
  • Monounsaturated fat: 4.2g
  • Polyunsaturated fat: 1.1g
  • Protein: 35.8g
  • Carbohydrate: 44.2g
  • Fiber: 3.3g
  • Cholesterol: 82mg
  • Iron: 3.5mg
  • Sodium: 888mg
  • Calcium: 42mg

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

  1. 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.
  2. 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.
  3. 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.
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