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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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Spicy Mulligatawny

Today I cooked Spicy Mulligatawny: difficult to pronounce, but tasty to eat. I was looking for a stew, but was swept off my feet by the curry and apple in the ingredients.

6-8-2008 002

As it turns out, spicy mulligatawny isn’t a good meal by itself. Not enough protein. Tonight Holly grilled up some chicken sausage to go with it. We had hot dog buns, but a tasty sourdough bread would be an excellent addition.

Ingredients:

  • 2 Tablespoons Canola Oil, divided
  • 1 lb. skinless, boneless, chicken breast
  • 2 (medium size) peeled, chopped Gala or Braeburn apples
  • 1 1/2 C chopped onion
  • 1 C chopped carrot
  • 1 C chopped celery
  • 1 C chopped green bell pepper
  • 4 Tablespoons flour
  • 2 Tablespoons curry
  • 2 teaspoon ground ginger
  • 1 teaspoon crushed red pepper
  • 1/2 teaspoon salt
  • 4 (14 oz) cans fat-free, less-sodium chicken broth
  • 2/3 C mango chutney
  • 1/2 C tomato paste
  • chopped fresh parsley (optional)

Steps:

  1. Heat 2 teaspoons of oil in a pan over medium heat. Add chicken, saute 3 minutes. Remove from pan; set aside.
  2. Heat remainder of oil (1 Tablespoon, 1 teaspoon) in pan. Add apple and next 4 ingredients and saute for five minutes. Stir in flour and next 4 ingredients and cook for 1 minute. Stir in broth, chutney, and tomato paste; bring to a boil.
  3. Reduce heat; simmer 8 minutes. Return chicken to pan, cook 2 minutes or until mixture is thoroughly heated. Sprinkle with parsley, if desired. Yield: 8 servings (serving size 1 1/4 Cups)

Calories: 242 (20% from fat); Fat: 5.4 grams; Protein: 16.6 g; Carbs: 33 g; Fiber: 3.3g; Chol: 31mg; Recipe adapted from Cooking Light.

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