Make my easy Chicken and sausage gumbo wherever you live to enjoy a good Cajun recipe. The browned flour replaces the traditional roux as a thickening and flavor agent. The gumbo freezes well. This recipe is from Holly Clegg's trim&TERRIFIC® Gulf Coast Favorites cookbook.
Makes 10-12 servings
- 2/3 cup all-purpose flour
- 2 onions, chopped
- 1 teaspoon minced garlic
- 2 green bell peppers, seeded and chopped
- 2 stalks celery, chopped
- 10 cups water
- 1 (141/2-ounce) can chopped tomatoes, with their juice
- 3 to 4 pounds skinless, boneless chicken breasts, cut into pieces
- 1/2 teaspoon dried thyme leaves
- 1/4 teaspoon cayenne pepper
- 1 pound reduced-fat sausage, sliced into 1/4-inch pieces
- 1 bunch green onions
- 1 tablespoon Worcestershire sauce
- Preheat oven 400ºF. Place flour on baking sheet, bake 20-30 minutes, stirring every 7 minutes, or until the flour is brown (color of pecan shells). This process works well in toaster oven. Set aside.
- In large, heavy pot coated with nonstick cooking spray, sauté onion, garlic, green peppers, celery until tender. Add browned flour (the roux), stirring constantly.
- Gradually add water, tomatoes, chicken, thyme, cayenne pepper. Bring to boil, lower heat, and simmer 45 minutes to 1 hour, or until chicken is tender.
- While gumbo is cooking, brown sausage in skillet or in microwave oven. Add sausage, green onions, Worcestershire sauce to gumbo, cooking 10 more minutes. Skim any fat from surface of the gumbo. Serve over rice
Nutritional Analysis (per serving)
- 226 Calories
- 33g Protein
- 16g Carbohydrate
- 3g Fat
- 11% Calories from Fat
- 1g Saturated Fat
- 2g Dietary Fiber
- 79mg Cholesterol
- 464mg Sodium
- Diabetic Exchanges: 4 very lean meat, 0.5 starch, 1.5 vegetable
Quick Tip: When thickening stews and soups with flour, prevent lumps by mixing the flour thoroughly in a cold liquid before adding it to the boiling mixture. To prevent a starchy flavor, heat the thickened liquid to boiling.