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Photo: Johnny Autry; Styling: Mary Clayton Carl Photo by: Photo: Johnny Autry; Styling: Mary Clayton Carl

Chicken and Sausage Stew

The cooked flour and oil mixture, known as roux, thickens this gumbo-inspired stew. Marinara sauce adds body, enriches the color and taste, and provides slightly tangy notes for a more rounded flavor.

Cooking Light MARCH 2012

  • Yield: Serves 6 (serving size: 1 cup stew and 1/2 cup rice)
  • Hands-on:25 Minutes
  • Total:1 Hour, 10 Minutes

Ingredients

  • 3 tablespoons all-purpose flour
  • 2 tablespoons olive oil
  • 2 cups chopped onion
  • 1 cup chopped green bell pepper
  • 1 cup chopped celery
  • 1/4 teaspoon dried thyme
  • 4 ounces diced chicken andouille sausage
  • 4 garlic cloves, minced
  • 1/4 teaspoon ground red pepper
  • 12 ounces skinless, boneless chicken thighs, cut into 1-inch pieces
  • 1 1/2 cups lower-sodium marinara sauce (such as McCutcheon's)
  • 1 1/2 cups fat-free, lower-sodium chicken broth
  • 1/2 cup chopped green onions
  • 3 cups hot cooked white rice

Preparation

1. Heat flour and oil in a Dutch oven over medium-low heat; cook for 5 minutes or until lightly browned, stirring frequently with a whisk. Add onion, bell pepper, celery, thyme, sausage, and garlic; increase heat to medium-high, and cook for 5 minutes, stirring mixture frequently. Add ground red pepper and chicken; cook for 1 minute. Stir in marinara sauce and chicken broth; bring to a boil, stirring frequently. Cover, reduce heat, and simmer 20 minutes or until chicken is tender. Remove from heat; stir in green onions. Serve over rice.

Nutritional Information

Amount per serving
  • Calories: 323
  • Fat: 9.2g
  • Saturated fat: 2.1g
  • Monounsaturated fat: 4.1g
  • Polyunsaturated fat: 1.2g
  • Protein: 18.7g
  • Carbohydrate: 51.8g
  • Fiber: 2.4g
  • Cholesterol: 67mg
  • Iron: 2.6mg
  • Sodium: 677mg
  • Calcium: 67mg
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Chicken and Sausage Stew recipe

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