LIGHT LOUSIANNA GUMBO
- Minutes to Prepare:
- Minutes to Cook:
- Number of Servings: 1
Ingredients
1 BONELESS, SKINLESS CHICKEN BREAST CUT INTO 1 INCH CHUNKS1 TSP. ZATARAIN'S CREOLE SEASONING1 TBSP. CANOLA OIL2 CHICKEN SAUSAGES3 C. CHOPPED CELERY1 C. ONION1 C. CORED,SEEDED AND CHOPPED GREEN BELL PEPPER4 CLOVRS GARLIC, CHOPPED1/4 C. PACKED CHOPPED FRESH THYME2 TBSP. WHOLE WHEAT FLOUR15 OZ. DICED TOMATOES WITH JUICE1 C. LOW SODIUM CHICKEN BROTH1/2 LB. MEDIUM SHRIMP, SHELLED, DEVEINED ABOUT 20 SHRIMP)16 OZ. FROZEN SLICED OKRA1/4 C. CHOPPED FRESH ITALIAN PARSLEY
SPRINKLE CHICKEN WITH ZATATRAINS SEASONING. HEAT OIL IN LARGE POT OVER HIGH HEAT. BROWN CHICKEN AND SAUSAGE TURNING ONCE,2 TO 3 MINUTES. ADD CELERY, ONION, BELL PEPPER, GARLIC AND THYME. COOK UNTIL VEGETABLES START TO SOFTEN, 2 TO 3 MINUTES. ADD 1 TBSP WATER IF THEY START TO STICK. REDUCE HEAT TO MEDIUM. SPRINKLE FLOUR OVER MEAT-VEGETABLE MIXTURE. COOK STIRRING 1 MINUTE. ADD TOMATOES WITH JUICE AND BROTH. SIMMER, COVERED UNTIL CHICKEN IS COOKED THROUGH, ABOUT 10 MINUTES. ADD SHRIMP AND OKRA SIMMER COVERED UNTIL SHRIMP IS COOKED AND OKRA IS TENDER, ABOUT 3 TO 4 MINUTES. GARNISH WITH PARSLEY
Serving Size: 4, 2-CUP SERVINGS
Number of Servings: 1
Recipe submitted by SparkPeople user TAMMYLORENZ.
Serving Size: 4, 2-CUP SERVINGS
Number of Servings: 1
Recipe submitted by SparkPeople user TAMMYLORENZ.
Nutritional Info Amount Per Serving
- Calories: 879.8
- Total Fat: 23.0 g
- Cholesterol: 388.5 mg
- Sodium: 4,907.7 mg
- Total Carbs: 93.5 g
- Dietary Fiber: 25.0 g
- Protein: 87.7 g
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