Easy Chicken and Sausage Gumbo

Makes 10 1-cup servings

Ingredients:

  • 1 teaspoon Cajun or creole seasoning
  • 1 lb. chicken breast
  • 4 tablespoons canola oil
  • 6 tablespoons all-purpose flour
  • ½ cup chopped bell pepper
  • 1 cup chopped onion
  • 2 stalks celery, chopped
  • 4 cups low sodium chicken broth
  • 1 can (14.5 oz.) no added salt diced tomatoes
  • 6 oz. turkey Italian sausage
  • 3 cups frozen cut okra
  • ½ teaspoon cayenne
  • ½ teaspoon garlic powder
  • 1 teaspoon dried thyme

Instructions:

  1. Evenly distribute seasoning over chicken breasts and bake at 350 degrees F until chicken is no longer pink, about 30 minutes.
  2. Meanwhile, in an iron skillet, heat oil. Add flour by sprinkling over hot oil, a tablespoon at a time, whisking constantly with a wooden spoon.
  3. When mixture turns a light brown and begins to thicken, add vegetables and continue stirring. Cook for about 3 minutes.
  4. Transfer flour and vegetable mixture to a stock pot. Add broth, tomatoes, sausage, okra and seasoning.
  5. When chicken is cooked, shred and add to the gumbo.

 

Nutrition [Per Serving]:

160 calories; 8 g total fat; 0.5 g saturated fat; 13 g protein;

9 g carbohydrate; 2 g fiber; 170 mg sodium

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