Chicken and Sausage Gumbo
Per ServingChicken and Sausage Gumbo |
||
|---|---|---|
| Makes: 6 | ||
| Serving Size: 2/3 cup gumbo, 1/3 cup rice | ||
| Calories | 345 | |
| Fat | 9 | g |
| Saturated Fat | 2.1 | g |
| Carbohydrate | 38 | g |
| Fiber | 4 | g |
| Sugars | 6 | g |
| Cholesterol | 60 | mg |
| Sodium | 590 | mg |
| Potassium | 625 | mg |
| Protein | 24 | g |
| Phosphorus | 305 | mg |
| Choices: Starch 2, Vegetable 2, Lean Meat 2, Fat 1 | ||
- Makes: 6
- Serving Size: 2/3 cup gumbo, 1/3 cup rice
- Preparation Time: 20 minutes
- Cooking Time: 60 minutes
Ingredients
| 1 | cup | long-grain brown rice |
| 2 | cups | water |
| 2 | Tbsp. | canola oil |
| 3/4 | lb. | boneless, skinless chicken breasts, cut into 1-inch cubes |
| 2 | Tbsp. | all-purpose flour |
| 1 | large | onion, chopped |
| 1 | large | green pepper, cored, seeded, and diced |
| 1 | cup | okra, cut into 1/2-inch-thick rounds |
| 1 | cup | chopped celery |
| 2 | garlic cloves, minced | |
| 1 | to 2 tsp. cajun seasoning | |
| 1/2 | lb. | reduced-fat smoked turkey sausage (cooked), cut into 1-inch-thick slices |
| 1 | can | (14.5 oz.) diced tomatoes |
| 1 3/4 | cups | fat-free, low-sodium chicken broth |
Directions
- Rinse the rice in a fine sieve until the water runs clear. In a medium saucepan, bring the 2 cups water to boiling. Add the rice and bring to boiling. Lower the heat, cover, and simmer for 40 to 50 minutes, until the rice is tender; set aside.
- In a dutch oven or large skillet, heat the canola oil over medium-high heat. Add the chicken and sauté for 5 to 6 minutes, until cooked through; set aside.
- Add the flour to the pan. Cook the flour over medium-high heat for 2 minutes. Add the onion, green pepper, okra, and celery and sauté for 5 minutes. Add the garlic and sauté for 1 minute. Add the cajun seasoning and sauté for 1 minute more.
- Add the cooked chicken, sausage, tomatoes, and broth and cook for 5 to 6 minutes, until the soup is heated through. Serve in individual bowls over the cooked brown rice.
