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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.

Source: EatingWell Magazine, January/February 1997


Recipe Summary test

1 hr 15 mins


Ingredient Checklist


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.

  • 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.


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 calories; protein 17.3g; carbohydrates 39.2g; dietary fiber 3.9g; sugars 5.9g; fat 5.2g; saturated fat 1.2g; cholesterol 34.9mg; vitamin a iu 666.2IU; vitamin c 45.4mg; folate 139.7mcg; calcium 74.8mg; iron 3mg; magnesium 45.4mg; potassium 567.7mg; sodium 550.5mg; thiamin 0.3mg.

1 1/2 starch, 1 1/2 vegetable, 2 lean meat