Light Chicken And Sausage Gumbo Recipe

Name: Light Chicken And Sausage Gumbo
Prep time: 15 min
Cook time: 30 min
Total time: 45 min
Yield: 4 servings
Ingredients: 3/4 c. all-purpose flour; 1/2 lb. 80% fat-free smoked sausage, cut into 1/4-inch slices; vegetable cooking spray; 6 (6 oz.) skinned chicken breast halves; 1 c. chopped onion; 1/2 c. chopped green pepper; 1/2 c. sliced celery; 2 qt. hot water; 3 cloves garlic, minced; 2 bay leaves; 2 tsp. Cajun seasonings; 1/2 tsp. dried thyme; 1 Tbsp. Worcestershire sauce; 1 tsp. hot sauce; 4 c. cooked rice (without salt or fat)

Servings: persons

3/4 c. all-purpose flour
1/2 lb. 80% fat-free smoked sausage, cut into 1/4-inch slices
vegetable cooking spray
6 (6 oz.) skinned chicken breast halves
1 c. chopped onion
1/2 c. chopped green pepper
1/2 c. sliced celery
2 qt. hot water
3 cloves garlic, minced
2 bay leaves
2 tsp. Cajun seasonings
1/2 tsp. dried thyme
1 Tbsp. Worcestershire sauce
1 tsp. hot sauce
4 c. cooked rice (without salt or fat)

1
Place flour in a 13 x 9 x 2-inch pan.
2
Bake at 400u00b0 for 15 minutes or until the color of caramel, stirring flour every 5 minutes.
3
Brown sausage in a Dutch oven coated with cooking spray over medium heat.
4
Drain and pat dry with paper towels.
5
Wipe drippings from Dutch oven.
6
Brown chicken; drain and pat dry. Wipe drippings from Dutch oven.
7
Cook onion, green pepper and celery in a Dutch oven coated with cooking spray until tender. Sprinkle with browned flour.
8
Gradually stir in water; bring to a boil.
9
Add chicken, garlic and next 5 ingredients.
10
Reduce heat. Simmer mixture, uncovered, for 1 hour.
11
Remove chicken; let cool. Add sausage and cook gumbo, uncovered, 30 minutes.
12
Stir in green onions.
13
Cook uncovered an additional 30 minutes.
14
Bone chicken and cut into strips.
15
Add to gumbo and cook until heated.
16
Remove and discard bay leaves.
17
Serve over rice.
18
2 quarts (eight 1-cup servings).

1320

kcal

Calories

Fat

233

Carbs

Protein

Fat Carbs Protein

* Per serving · 4 servings · Values may vary.

No additional tips available.

No specific allergen information. Please check the ingredient list for possible allergens.

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This recipe makes 4 servings. You can adjust the portion size directly on this page.

You need 15 ingredients. The key ingredients include: 3/4 c. all-purpose flour, 1/2 lb. 80% fat-free smoked sausage, cut into 1/4-inch slices, vegetable cooking spray, 6 (6 oz.) skinned chicken breast halves, and more.

Yes, Light Chicken And Sausage Gumbo falls under the Meat & Poultry category and is a great choice for this type of meal.

Store leftovers in an airtight container in the refrigerator for up to 3–4 days. Reheat gently before serving.

Light Chicken And Sausage Gumbo

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