Chicken & Sausage Gumbo

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Nutritional Info
  • Servings Per Recipe: 8
  • Amount Per Serving
  • Calories: 261.8
  • Total Fat: 5.0 g
  • Cholesterol: 39.0 mg
  • Sodium: 2,009.6 mg
  • Total Carbs: 37.9 g
  • Dietary Fiber: 2.9 g
  • Protein: 14.4 g

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


Introduction

Traditional gumbo taste and appearance without all the fat and calories. This recipe uses a DRY ROUX - no oil. Traditional gumbo taste and appearance without all the fat and calories. This recipe uses a DRY ROUX - no oil.
Number of Servings: 8

Ingredients

    1 cup all purpose flour
    8 cups Swanson Chicken broth (or homemade stock)
    12 oz. Hillshire Farms Smoked Turkey Sausage
    1 1/2 pounds boneless, skinless chicken breast
    2 cups onion, chopped
    2 cups green pepper, chopped
    1 cup celery, chopped
    3 cloves garlic, minced
    1 cup diced tomatoes
    2 teaspoons salt
    1/2 teaspoon black pepper
    1/4 teaspoon cayenne pepper
    2 cups brown rice

Directions

In a heavy bottomed pan over medium high heat, stir the all purpose flour until it turns a medium tan color. You are basically browning the flour which will make a nice dark gumbo gravy.

Cut up chicken and sausage into bite sized pieces. Spray a heavy pot with cooking spray. Brown meat until browned on all sides. Add vegetables and cook until beginning to soften. Stir in the browned flour until all liquid is absorbed. Slowly stir in the chicken stock, stirring constantly. The liquid will almost immediately begin to thicken. Season to taste. I also added some Cajun seasoning which is not included in the recipe. Bring to a boil, then turn temperature down to low and simmer for about 2 hours, allowing all flavors to blend.

Cook brown rice according to directions. Serve 2 cups of gumbo with 1/2 cup of rice stirred into the bowl. Enjoy.

Serving Size: 8 servings

Number of Servings: 8

Recipe submitted by SparkPeople user PEACHY4263.