Sausage and Chicken Gumbo

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

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Nutritional Information

Amount per serving
  • Calories: 369
  • Calories from fat: 28%
  • Fat: 11.3g
  • Saturated fat: 2.7g
  • Monounsaturated fat: 4.8g
  • Polyunsaturated fat: 3g
  • Protein: 29.4g
  • Carbohydrate: 37g
  • Fiber: 3g
  • Cholesterol: 77mg
  • Iron: 2.2mg
  • Sodium: 949mg
  • Calcium: 92mg

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

  1. Cook rice according to package directions, omitting salt and fat.
  2. 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.
  3. Stir in chicken, kielbasa, tomatoes, and broth; cook 6 minutes or until thoroughly heated. Serve over rice.
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