Rating: 3 stars
1 Ratings
  • 5 star values: 0
  • 4 star values: 0
  • 3 star values: 1
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  • 1 star values: 0

"I grew up in New Orleans and love Cajun and Creole dishes. I have found ways of modifying many of my family's recipes to make them healthier." --Marian Wright, Houston

Recipe by Cooking Light June 2007

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Recipe Summary

Yield:
6 servings (serving size: 1 2/3 cups gumbo and 1/2 cup rice)
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Ingredients

Ingredient Checklist

Directions

Instructions Checklist
  • Place flour in a large Dutch oven over medium heat; cook 20 minutes or until light brown, stirring constantly with a whisk. (If flour browns too fast, remove pan from heat; stir constantly until it cools down.) Remove flour from pan, and set aside.

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  • Add oil to pan. Stir in onion, bell pepper, and celery; cook 10 minutes or until onion is tender, stirring frequently. Stir in garlic; cook 30 seconds. Remove onion mixture from pan; set aside.

  • Increase heat to medium-high; add chicken and sausage to pan. Cook 4 minutes or until chicken is done; return onion mixture to pan. Remove pan from heat. Sprinkle reserved flour over chicken mixture; stir well. Return pan to medium heat. Drain 1 can tomatoes; stir in 1 can drained tomatoes and 1 can undrained tomatoes. Cook 2 minutes, stirring constantly. Add broth, Worcestershire, and bay leaves; bring to a boil, stirring constantly. Cover, reduce heat, and simmer 30 minutes, stirring occasionally. Discard bay leaves. Stir in salt, black pepper, and hot sauce. Serve over rice.

Nutrition Facts

419 calories; calories from fat 20%; fat 9.2g; saturated fat 2.1g; mono fat 4.2g; poly fat 1.1g; protein 35.8g; carbohydrates 44.2g; fiber 3.3g; cholesterol 82mg; iron 3.5mg; sodium 888mg; calcium 42mg.
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