Chicken and Sausage Gumbo

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Nutritional Info
  • Servings Per Recipe: 4
  • 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

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



Number of Servings: 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.

Directions



Number of Servings: 4

Recipe submitted by SparkPeople user TENISWHIZ.