Chicken and Sausage Gumbo

Chicken and Sausage Gumbo

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From: Diabetic Living Magazine

This slow-cooker gumbo recipe skips the fat when browning the flour and swaps in turkey sausage and brown rice, resulting in a healthier dish with the classic Creole taste.

Ingredients 8 servings

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Original recipe yields 8 servings
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  • ⅓ cup all-purpose flour
  • 1 (14 ounce) can reduced-sodium chicken broth
  • 2 cups chopped cooked chicken breast or turkey breast (10 ounces)
  • 8 ounces smoked turkey sausage links, quartered lengthwise and sliced
  • 2 cups sliced fresh okra or one 10-ounce package frozen cut okra, partially thawed
  • 1 cup water
  • 1 cup coarsely chopped onion
  • 1 cup coarsely chopped red or green sweet pepper
  • ½ cup sliced celery
  • 4 cloves garlic, minced
  • 1 teaspoon dried thyme, crushed
  • ½ teaspoon ground black pepper
  • ¼ teaspoon cayenne pepper
  • 3 cups hot cooked brown rice

Preparation

  • Prep

  • Ready In

  1. For roux: In a heavy medium saucepan, cook flour over medium heat about 6 minutes or until brown, stirring occasionally. Remove from heat; cool slightly. Gradually stir broth into flour. Cook and stir until thickened and bubbly.
  2. Pour thickened flour mixture into a 3½- or 4-quart slow cooker. Add chicken, sausage, okra, the water, onion, sweet pepper, celery, garlic, thyme, black pepper, and cayenne pepper.
  3. Cover and cook on low-heat setting for 6 to 7 hours or on high-heat setting for 3 to 3½ hours. Skim off fat. Serve gumbo over hot cooked brown rice.
  • Tips: For Easy Cleanup: Line your slow cooker with a disposable slow cooker liner. Add ingredients as directed in recipe. Once your dish is finished cooking, spoon the food out of your slow cooker and simply dispose of the liner. Do not lift or transport the disposable liner with food inside.

Nutrition information

  • Serving size: ¾ cup
  • Per serving: 230 calories; 5 g fat(1 g sat); 3 g fiber; 27 g carbohydrates; 19 g protein; 51 mcg folate; 48 mg cholesterol; 3 g sugars; 222 IU vitamin A; 22 mg vitamin C; 54 mg calcium; 2 mg iron; 425 mg sodium; 346 mg potassium
  • Nutrition Bonus: Vitamin C (37% daily value)
  • Carbohydrate Servings: 2
  • Exchanges: ½ vegetable, 1½ starch, 2 lean meat

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