Chicken & Sausage Hearty Veggie Gumbo

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Nutritional Info
  • Servings Per Recipe: 16
  • Amount Per Serving
  • Calories: 143.0
  • Total Fat: 6.8 g
  • Cholesterol: 39.4 mg
  • Sodium: 710.7 mg
  • Total Carbs: 7.3 g
  • Dietary Fiber: 1.9 g
  • Protein: 13.8 g

View full nutritional breakdown of Chicken & Sausage Hearty Veggie Gumbo calories by ingredient
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Introduction

Healthy take on a southern classic! I reduced the fat and loaded it with vegetables as well as healthy lean protein chicken and turkey sausage! Healthy take on a southern classic! I reduced the fat and loaded it with vegetables as well as healthy lean protein chicken and turkey sausage!
Number of Servings: 16

Ingredients

    1 Pack Jenny O Turkey Sausage Hot links
    2 8 oz boneless skinless chicken breasts(diced)
    3-4 cups sliced fresh okra
    1 green bell pepper diced
    1 yellow bell pepper diced
    5 plum tomatoes- diced
    1 15oz can diced or stewed tomatoes
    4 stalks celery- sliced
    1 Tbls cajun seasoning
    4 cups beef broth( look for low sodium)
    2 cups water
    2 Tbls flour
    2 Tbls butter
    2 Tbls canola oil
    3 cloves garlic

Directions

In a non stick pot- place canola oil- saute okra until golden brown and no sticky strings left- remove from pot and set aside(Med high heat) ( apx 5 min)

brown chicken and set aside with okra
Remove casing from sausage and brown breaking into small pieces with spatula= set aside with okra a chicken.(apx 10 min)

place butter and flour in pan and lower heat to med- stirring constantly until golden brown. Add diced veggies and celery- cook until translucent( about 10 minutes) Add 3 large cloves pressed garlic and canned tomatoes with liquid- pour in meats and okra and bring to a boil. Add cajun seasining- and also salt pepper and tobasco to taste. Bring to a rolling boil - then reduce heat to med and allow to cook at least 20 minutes stirring occasionally while you make rice.

Make enough rice to have .5 cups for each serving of gumbo. You may want to double up the gumbo to rice for a hearty meal!

To serve -pack .5 cups rice in a measuring cup- invert in middle of large shallow serving bowl and ladle .5 to 1 whole cup gumbo around rice.

Serving Size: makes 16 half cup servings(Calories do NOT count rice)

Number of Servings: 16

Recipe submitted by SparkPeople user BIGOLEDIVA.

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