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Photo: Iain Bagwell; Styling: Mary Clayton Carl Photo by: Photo: Iain Bagwell; Styling: Mary Clayton Carl

Chicken and Sausage Gumbo

Cooking Light NOVEMBER 2012

  • Yield: Serves 6 (serving size: 1 cup gumbo and 1/2 cup rice)
  • Hands-on:30 Minutes
  • Total:30 Minutes

Ingredients

  • 6 ounces andouille sausage, finely chopped
  • 2 tablespoons butter
  • 2 tablespoons canola oil
  • 1.5 ounces all-purpose flour (about 1/3 cup)
  • 8 ounces skinless, boneless chicken thighs, cut into bite-sized pieces
  • 1 cup chopped onion
  • 3/4 cup chopped green bell pepper (about 1 medium)
  • 1/2 cup thinly sliced celery
  • 1 tablespoon salt-free Cajun/Creole seasoning
  • 1/2 teaspoon salt
  • 5 garlic cloves, minced
  • 3 cups no-salt-added chicken stock (such as Swanson)
  • 1 (14.5-ounce) can no-salt-added whole tomatoes, drained and crushed
  • 1 cup frozen cut okra
  • 3 cups bagged precooked brown rice

Preparation

1. Heat a Dutch oven over medium-high heat. Add sausage to pan; sauté for 5 minutes, turning to brown on all sides. Remove sausage from pan using a slotted spoon, and drain on paper towels. Melt butter in drippings in pan. Add oil to pan; swirl. Weigh or lightly spoon flour into a dry measuring cup; level with a knife. Stir flour into butter mixture; cook 3 minutes or until flour mixture starts to brown, stirring constantly with a whisk. Add chicken; sauté 4 minutes, stirring frequently. Add onion and next 5 ingredients (through garlic) to pan; sauté for 6 minutes or until vegetables are tender, stirring occasionally. Add stock and tomatoes to pan; bring to a boil. Return sausage to pan; stir in okra. Reduce heat, and simmer 6 minutes, stirring occasionally. Serve over rice.

Nutritional Information

Amount per serving
  • Calories: 367
  • Fat: 16.1g
  • Saturated fat: 5.6g
  • Monounsaturated fat: 7.3g
  • Polyunsaturated fat: 2.7g
  • Protein: 19g
  • Carbohydrate: 36.8g
  • Fiber: 4.2g
  • Cholesterol: 57mg
  • Iron: 2.6mg
  • Sodium: 559mg
  • Calcium: 70mg
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Chicken and Sausage Gumbo recipe

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