Diabetes Forecast

The Healthy Living Magazine

Chicken and Sausage Gumbo

Per Serving

Chicken 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


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
1can (14.5 oz.) diced tomatoes
1 3/4cupsfat-free, low-sodium chicken broth


  1. 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.
  2. 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.
  3. 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.
  4. 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.

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