Tag Archives: lowfat

Sausage Chicken Gumbo

gumbo 009

My kids love the gumbo.

Last time I made it, I used okra for the first time and nobody complained. If you can’t find okra, frozen green beans are a family favorite. I rarely have time to grill the chicken before, so I either buy already grilled at the deli (expensive) or I cut up the chicken and blanch it in chicken or vegetable stock. 

Gumbo is great the next day for lunches. 

Ingredients:

  • 4 Tablespoons flour
  • 2 Tablespoons olive oil
  • 2 Cups chopped onion
  • 2 Cups chopped green bell pepper
  • 2 Cups frozen cut okra (omit if not available and use 2 C of carrots OR frozen green beans)
  • 2 Cups chopped celery
  • 2 teaspoons minced garlic
  • 1 teaspoon dried thyme
  • 1/2 teaspoon ground red pepper
  • 4 Cups chopped roasted skinless, boneless chicken breasts (about 4 breasts)
  • 16 oz. turkey kielbasa, cut into pieces
  • 2 (14 1/2 oz) cans diced tomatoes
  • 4 Cups cooked brown rice

Steps:

  1. Combine flour and oil in a Dutch oven; sauté over medium-high heat for 3 minutes.
  2. Add onion and the next 6 ingredients (onion through ground 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. Yield: 8 servings (serving size: 1 1/2 cups gumbo and 1/2 cup rice)

CALORIES 369; FAT 11.3g; PROTEIN 24.9g; FIBER 3g; CARBOHYDRATE 37g

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