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Chicken and Sausage Gumbo - Quick to make, incredibly delicious gumbo loaded with chicken, sausage, okra, peppers, tomatoes, and served over brown rice.

Chicken and Sausage Gumbo

Chicken and Sausage Gumbo - Quick to make, incredibly delicious gumbo loaded with chicken, sausage, okra, peppers, tomatoes, and served over brown rice.
Course Dinner
Cuisine Cajun
Prep Time 15 minutes
Cook Time 30 minutes
Total Time 45 minutes
Servings 6 Serves
Calories 309 kcal
Author Katerina | Diethood

Ingredients

  • 8 to 12 ounces andouille sausage , sliced into 1/4-inch rings
  • 2 tablespoons butter
  • 2 tablespoons vegetable oil
  • 1/4 cup all-purpose flour
  • 2 boneless , skinless chicken breasts, cut in about 1-1/2 inch chunks
  • 2 medium yellow onions , diced
  • 1 green bell pepper , diced
  • 3 celery ribs , thinly sliced
  • 6 garlic cloves , minced
  • 1 tablespoon cajun spice/seasoning
  • salt and fresh ground pepper , to taste
  • 3 cups low-sodium fat free chicken broth
  • 2 cups fresh diced tomatoes OR 1 can (14.5 oz) diced tomatoes
  • 1 cup slices of okra
  • 3 to 4 cups prepared brown rice
  • chopped fresh parsley , for garnish

Instructions

  1. Set a dutch oven over medium heat and add sausage slices; cook for about 4 minutes, or until browned on all side. Remove from pot and set aside.
  2. Add butter and oil to the dutch oven; melt and swirl to coat.
  3. Whisk in the flour; whisk and cook for about 2 minutes, or until flour mixture starts to brown.
  4. Add chicken and continue to cook for 5 minutes, stirring frequently.
  5. Stir in onions, chopped bell pepper, celery, garlic, cajun spice, salt, and pepper.
  6. Continue to cook until veggies are tender, about 5 to 6 minutes, stirring frequently.
  7. Pour in chicken broth and add tomatoes; bring mixture to a boil.
  8. Add in the previously prepared sausage and sliced okra; reduce heat and simmer for 5 minutes.
  9. Remove from heat.
  10. Serve over prepared brown rice and garnish with parsley.

Recipe Notes

Inspired by Food Network

Freezes well.

WW SMART POINTS: 11

Nutrition Facts
Chicken and Sausage Gumbo
Amount Per Serving
Calories 309 Calories from Fat 180
% Daily Value*
Total Fat 20g 31%
Saturated Fat 9g 45%
Cholesterol 65mg 22%
Sodium 901mg 38%
Potassium 604mg 17%
Total Carbohydrates 13g 4%
Dietary Fiber 2g 8%
Sugars 4g
Protein 18g 36%
Vitamin A 16.8%
Vitamin C 38.3%
Calcium 5.4%
Iron 8.5%
* Percent Daily Values are based on a 2000 calorie diet.