Chicken & Sausage Gumbo

Happy Fat Tuesday! Try this delicious (but not too sinful) creole-inspired gumbo dish. Serve with a fresh garden salad for a complete meal.


6 ounces andouille sausage, finely chopped
2 Tbsp butter
2 Tbsp canola oil
1.5 oz all-purpose flour (about 1/3 cup)
8 oz skinless, boneless chicken breasts (or thighs), shredded or cut into bite-sized pieces
1 cup chopped onion
1 green bell pepper, chopped
1/2 cup thinly sliced celery
1 Tbsp Cajun/Creole seasoning
5 garlic cloves, minced
3 cups low-sodium chicken stock
1 (14.5-ounce) can no-salt-added whole tomatoes, drained and crushed
1 cup frozen cut okra
3 cups bagged precooked brown rice

1. Heat a Dutch oven over medium-high heat. Add sausage to pan; sauté for 5 minutes, turning to brown on all sides. Remove sausage from pan using a slotted spoon, and drain on paper towels.
2. Melt butter in drippings in pan. Add oil to pan and swirl. Weigh or lightly spoon flour into a dry measuring cup; level with a knife. Stir flour into butter mixture; cook 3 minutes or until flour mixture starts to brown, stirring constantly with a whisk.
3. Add chicken; sauté 4 minutes, stirring frequently.
4. Add onion and next 5 ingredients (through garlic) to pan; sauté for 6 minutes or until vegetables are tender, stirring occasionally.
5. Add stock and tomatoes to pan; bring to a boil.
6. Return sausage to pan; stir in okra. Reduce heat, and simmer 6 minutes, stirring occasionally. Serve over rice.

Yield: 6 servings (367 calories, 16.1 g total fat, 5.6 g saturated fat, 19 g protein, 4.2 g fiber, 57 mg cholesterol)

Adapted from Cooking Light, November 2012


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