Options

Format:
Include:
PRINT
Becky Luigart-Stayner; Melanie J. Clarke Photo by: Becky Luigart-Stayner; Melanie J. Clarke

Sausage and Chicken Gumbo

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.

Cooking Light NOVEMBER 2002

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

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.

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
advertisement

Go to full version of

Sausage and Chicken Gumbo recipe

advertisement