Sausage and Chicken Gumbo

Sausage and Chicken Gumbo Recipe
Becky Luigart-Stayner; Melanie J. Clarke
Sausage and Chicken Gumbo is a hearty and filling meal that's great for weeknights. The frozen vegetables speed along the cooking process and you can add additional spices to flavor the meal to your taste.

Yield:

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

Recipe from

Cooking Light

Nutritional Information

Calories 369
Caloriesfromfat 28 %
Fat 11.3 g
Satfat 2.7 g
Monofat 4.8 g
Polyfat 3 g
Protein 29.4 g
Carbohydrate 37 g
Fiber 3 g
Cholesterol 77 mg
Iron 2.2 mg
Sodium 949 mg
Calcium 92 mg

Ingredients

1 (3 1/2-ounce) bag boil-in-bag rice
2 tablespoons all-purpose flour
1 tablespoon vegetable oil
1 cup frozen chopped onion
1 cup frozen chopped green bell pepper
1 cup frozen cut okra
1 cup chopped celery
1 teaspoon bottled minced garlic
1/2 teaspoon dried thyme
1/4 teaspoon ground red pepper
2 cups chopped roasted skinless, boneless chicken breasts (about 2 breasts)
8 ounces turkey kielbasa, cut into 1-inch pieces
1 (14 1/2-ounce) can diced tomatoes with peppers and onion
1 (14 1/2-ounce) can fat-free, less-sodium chicken broth

Preparation

Cook rice according to package directions, omitting salt and fat.

While rice cooks, combine flour and oil in a Dutch oven; saute over medium-high heat 3 minutes. Add onion and next 6 ingredients (onion through red pepper); cook 3 minutes or until tender, stirring frequently.

Stir in chicken, kielbasa, tomatoes, and broth; cook 6 minutes or until thoroughly heated. Serve over rice.

November 2002
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