Chicken and Sausage Gumbo

Name: Chicken and Sausage Gumbo Recipe
Yield: 4
Ingredients: 2 sprays cooking spay; 6 oz uncooked boneless skinless chicken brst; 6 oz turkey sausage; 10 oz frozen gumbo veggies; 1 med garlic clove minced; 1 Tbs all-purpose flour; 1 C canned chicken both-99% fat free; 1C canned crushed tomatoes; 1 piece bay leaf; 1/4 tsp dried thyme; 1/8 tsp table salt; 1/8 tsp pepper; Instructions:; 1. Generously coat Dutch oven with cookin spray. Add chicken and sausage; brown stirring constantly about 2 min.; 2. Stir in frozen veggies and garlic; saute' until veggies are thawed about 5 min.; 3. Sprinkle mixture wih flour and cook 1 min. Stir in chicken broth and scrape up any browned bits in bottom of Dutch oven.; 4. Stir in crushed tmatoes bay leaf thyme salt and pepper; simmer 5 min. Remove bay leaf. Divide amoung 4 bowls sprinkle with scallions if desired and serve. yields about 1 1/2 ups per serving.

Number of Servings: 4

Ingredients

2 sprays cooking spay6 oz uncooked boneless, skinless chicken brst6 oz turkey sausage10 oz frozen gumbo veggies1 med garlic clove, minced1 Tbs all-purpose flour1 C canned chicken both-99% fat free1C canned crushed tomatoes1 piece bay leaf1/4 tsp dried thyme1/8 tsp table salt1/8 tsp pepperInstructions: 1. Generously coat Dutch oven with cookin spray. Add chicken and sausage; brown, stirring constantly, about 2 min.2. Stir in frozen veggies and garlic; saute' until veggies are thawed about 5 min.3. Sprinkle mixture wih flour and cook 1 min. Stir in chicken broth and scrape up any browned bits in bottom of Dutch oven.4. Stir in crushed tmatoes, bay leaf, thyme, salt and pepper; simmer 5 min. Remove bay leaf. Divide amoung 4 bowls, sprinkle with scallions if desired and serve. yields about 1 1/2 ups per serving.

Directions

Number of Servings: 4

Recipe submitted by SparkPeople user TENISWHIZ.

Servings Per Recipe: 4

Nutritional Info Amount Per Serving

Calories: 173.4
Total Fat: 4.7 g
Cholesterol: 50.9 mg
Sodium: 713.7 mg
Total Carbs: 14.1 g
Dietary Fiber: 3.8 g
Protein: 18.8 g

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