Chicken Gumbo Recipe

Chicken Gumbo Recipe

This recipe serves: 4
Preparation time: 15 minutes
Cooking time: 30 minutes

Ingredients
2 tablespoons olive oil
1 pound boneless, skinless chicken thighs
flour for dredging {I would use whole wheat flour}
salt to taste
freshly ground black pepper
1/4 pound low-fat spicy chicken sausage, such as anduoille or chorizo, cut into small pieces
1 medium yellow onion, finely chopped
1 green pepper, finely chopped
4 ribs celery, finely chopped
16 whole okra, thinly sliced
2 15-ounce cans chopped low sodium tomatoes
2 cups low-sodium chicken broth
2 bay leaves
1/2 teaspoon dried thyme
Tabasco sauce to taste
filé gumbo powder
2 cups hot, steamed brown rice

Cooking Instructions
1. Heat the olive oil in a deep skillet over medium heat. Add the sausage and brown on all sides.

2. Season the chicken thighs with salt and pepper and dredge them in flour. Turn the heat to medium-high, add the chicken to the skillet and brown on both sides. Transfer the sausage and chicken to a platter once they are nicely browned.

3. Turn the heat down to medium and add the onion, celery, green pepper, okra and a pinch of salt. Cook, stirring occasionally until the vegetables soften, about 8 to 10 minutes.

4. Add the tomatoes, chicken broth, bay leaves, thyme, sausage and chicken and bring to a simmer. Turn the heat to low, cover and cook for 30 minutes.

5. Season to taste with Tabasco, salt and pepper.

6. Ladle the gumbo into serving bowls, sprinkle each serving with filé powder and add a spoonful of rice.


Nutrition Facts
Serving size: 1 bowl with 1/2 cup rice
Calories 462
Total Fat 14 g
Saturated Fat 3 g
Protein 37 g
Total Carbohydrate 48 g
Dietary Fiber 7 g
Sodium 660 mg
Percent Calories from Fat 27%
Percent Calories from Protein 31%
Percent Calories from Carbohydrate 41%