Lean chicken breast and a small amount of spicy andouille sausage along with okra and plenty of other vegetables are at the heart of this version of gumbo. With significantly less fat and sodium plus loads of vegetables, you can feel good about eating this Cajun gumbo any day of the year.

EatingWell Test Kitchen
Source: EatingWell Magazine, January/February 1997
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Ingredients

Ingredient Checklist

Directions

Instructions Checklist
  • Heat a heavy cast-iron skillet over medium heat. Add flour and cook, stirring constantly with a wooden spoon, until it turns deep golden, 7 to 10 minutes. There will be a strong aroma like burnt toast. Be careful not to let the flour burn; reduce the heat if it's browning too quickly. (Alternatively, toast flour in a pie pan in a 400 degrees F oven for 20 minutes.) Transfer to a plate to cool.

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  • Heat 1 1/2 teaspoons oil in a Dutch oven or heavy soup pot over high heat. Add chicken and sausage; cook, stirring, until browned on all sides, about 3 minutes. Transfer to a plate.

  • Reduce heat to medium and add the remaining 1 1/2 teaspoons oil. Add onion, bell pepper, celery and garlic; cook, stirring, until the onion is lightly browned, about 7 minutes. Stir in the toasted flour. Gradually stir in broth and bring to a simmer, stirring.

  • Add tomatoes and their juice, okra, chiles, bay leaf and thyme. Reduce heat to low, cover and simmer for 30 minutes.

  • Add the reserved chicken and sausage and simmer for 5 minutes more. Discard the chiles and bay leaf. Season with hot sauce, salt and pepper. Serve with rice, passing additional hot sauce.

Tips

Ingredient Note: Andouille sausage is a smoky, mildly spicy pork sausage commonly used in Cajun cooking. Look for it with smoked sausages in large supermarkets or specialty-food stores.

Nutrition Facts

275.4 calories; protein 17.3g 35% DV; carbohydrates 39.2g 13% DV; exchange other carbs 2.5; dietary fiber 3.9g 16% DV; sugars 5.9g; fat 5.2g 8% DV; saturated fat 1.2g 6% DV; cholesterol 34.9mg 12% DV; vitamin a iu 666.2IU 13% DV; vitamin c 45.4mg 76% DV; folate 139.7mcg 35% DV; calcium 74.8mg 8% DV; iron 3mg 17% DV; magnesium 45.4mg 16% DV; potassium 567.7mg 16% DV; sodium 550.5mg 22% DV; thiamin 0.3mg 25% DV.

Reviews (1)

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1 Ratings
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Rating: 4 stars
01/10/2012
This was fairly easy and tasty. I toasted the flour in the oven. I also added some extra spices paprika oregano cayenne and garlic powder. I added an extra can of tomatoes (no salt added) because I like tomatoes. I cooked the rice in the gumbo adding it about 10 minutes into the final 30 minute cooking stint. I also added a little extra chicken broth to accommodate the rice. Overall I think it came out pretty tasty and it may be even better tomorrow after the flavors set in. Read More