Chicken & Sausage Gumbo

Chicken & Sausage Gumbo

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From: Diabetic Living Magazine

For this revamped, lower-fat Creole gumbo recipe, the flour is browned in a Dutch oven without butter or oil. To keep the fat further in check, we opt for smoked turkey sausage.

Ingredients 8 servings

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Original recipe yields 8 servings
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  • ⅓ cup all-purpose flour
  • 1 (14.5 ounce) can reduced-sodium chicken broth
  • 12 ounces skinless, boneless chicken breast halves, cut into cubes
  • 1 large red or green sweet pepper, seeded and coarsely chopped
  • 1 large onion, coarsely chopped
  • 1 cup water
  • 1 stalk celery, sliced
  • 4 cloves garlic, minced
  • 1 teaspoon salt-free Cajun seasoning
  • 1 14.8-ounce pouch cooked brown rice
  • 1 10-ounce package frozen cut okra
  • 8 ounces smoked turkey sausage, sliced
  • 1 large tomato, chopped

Preparation

  • Prep

  • Ready In

  1. In a 4- to 6-quart heavy Dutch oven, cook flour over medium heat for 6 to 8 minutes or until lightly browned, stirring occasionally. Remove from heat; cool slightly.
  2. Gradually whisk broth into flour. Cook and stir over medium heat until thickened and bubbly. Add chicken, sweet pepper, onion, the water, celery, garlic and Cajun seasoning.
  3. Bring to boiling; reduce heat. Simmer, covered, for 10 to 15 minutes or until chicken is no longer pink and vegetables are tender, stirring occasionally. Stir in rice, okra, sausage and tomato. Return just to boiling; reduce heat. Simmer, uncovered, for 3 minutes.

Nutrition information

  • Serving size: 1 cup
  • Per serving: 223 calories; 5 g fat(1 g sat); 3 g fiber; 26 g carbohydrates; 18 g protein; 32 mcg folate; 44 mg cholesterol; 3 g sugars; 671 IU vitamin A; 24 mg vitamin C; 47 mg calcium; 1 mg iron; 414 mg sodium; 309 mg potassium
  • Nutrition Bonus: Vitamin C (40% daily value)
  • Carbohydrate Servings:
  • Exchanges: 1 lean protein, 1½ starch, 1 vegetable

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