Cajun Chicken and Sausage Gumbo
- Minutes to Prepare:
- Minutes to Cook:
- Number of Servings: 6
Ingredients
* 1 cup vegetable oil * 1 cup all-purpose flour * 1 large onion, chopped * 1 large green bell pepper, chopped * 2 celery stalks, chopped * 1 pound Healthy Choice Low-fat smoked sausage, sliced 1/4" thick * 4 cloves garlic, minced * salt and pepper to taste * Creole seasoning to taste * 6 cups fat free chicken broth * 1 bay leaf * 1 pound boneless, skinless chicken breast, cubed
1. Heat the oil in a Dutch oven over medium heat. When hot, whisk in flour. Continue whisking until the roux has cooked to the color of chocolate milk, 8 to 10 minutes. Be careful not to burn the roux. If you see black specks in the mixture, start over.
2. Stir onion, bell pepper, celery, and sausage into the roux; cook 5 minutes. Stir in the garlic and cook another 5 minutes. Season with salt, pepper, and Creole seasoning; blend thoroughly. Pour in the chicken broth and add the bay leaf. Stir in the chicken. Bring to a boil over high heat, then reduce heat to medium-low, and simmer, uncovered, for 1 hour, stirring occasionally. Skim off any foam that floats to the top during the last hour.
Number of Servings: 6
Recipe submitted by SparkPeople user LIRPAC.
2. Stir onion, bell pepper, celery, and sausage into the roux; cook 5 minutes. Stir in the garlic and cook another 5 minutes. Season with salt, pepper, and Creole seasoning; blend thoroughly. Pour in the chicken broth and add the bay leaf. Stir in the chicken. Bring to a boil over high heat, then reduce heat to medium-low, and simmer, uncovered, for 1 hour, stirring occasionally. Skim off any foam that floats to the top during the last hour.
Number of Servings: 6
Recipe submitted by SparkPeople user LIRPAC.
Nutritional Info Amount Per Serving
- Calories: 398.1
- Total Fat: 23.3 g
- Cholesterol: 77.2 mg
- Sodium: 1,181.2 mg
- Total Carbs: 17.4 g
- Dietary Fiber: 0.7 g
- Protein: 28.7 g
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