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Chicken and Sausage Gumbo
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1/4 cup | all-purpose flour, (about 1 ounce) |
2 tablespoons | olive oil |
2 1/2 cups | finely chopped yellow onion, (1 large) |
1 1/2 cups | finely chopped green bell pepper, (1 large) |
1 cup | finely chopped celery |
3 | garlic cloves, minced |
1 1/2 pounds | skinless, boneless chicken breast, cut into 1 1/2-inch pieces |
8 ounces | light smoked sausage, cut into 1-inch pieces (such as Healthy Choice brand) |
2 (14 1/2-ounce) cans | no-salt-added organic diced tomatoes |
2 (14-ounce) cans | fat-free, less-sodium chicken broth |
1/4 teaspoon | Worcestershire sauce |
2 | bay leaves |
1/2 teaspoon | salt |
1/2 teaspoon | black pepper |
1/4 teaspoon | hot sauce |
3 cups | hot cooked rice |
Preparation
Place flour in a large Dutch oven over medium heat; cook 20 minutes or until light brown, stirring constantly with a whisk. (If flour browns too fast, remove pan from heat; stir constantly until it cools down.) Remove flour from pan, and set aside.
Add oil to pan. Stir in onion, bell pepper, and celery; cook 10 minutes or until onion is tender, stirring frequently. Stir in garlic; cook 30 seconds. Remove onion mixture from pan; set aside.
Increase heat to medium-high; add chicken and sausage to pan. Cook 4 minutes or until chicken is done; return onion mixture to pan. Remove pan from heat. Sprinkle reserved flour over chicken mixture; stir well. Return pan to medium heat. Drain 1 can tomatoes; stir in 1 can drained tomatoes and 1 can undrained tomatoes. Cook 2 minutes, stirring constantly. Add broth, Worcestershire, and bay leaves; bring to a boil, stirring constantly. Cover, reduce heat, and simmer 30 minutes, stirring occasionally. Discard bay leaves. Stir in salt, black pepper, and hot sauce. Serve over rice.
Nutritional Information
Calories:
419 (20% from fat)
Fat:
9.2g (sat 2.1g,mono 4.2g,poly 1.1g)
Protein:
35.8g
Carbohydrate:
44.2g
Fiber:
3.3g
Cholesterol:
82mg
Iron:
3.5mg
Sodium:
888mg
Calcium:
42mg
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