Sausage and Chicken Gumbo

  • Currently 4/5
This dish packs all of the flavor of a traditional gumbo, but because it uses pre-cooked and frozen ingredients, it's ready in no time.  An added bonus is that it's been lightened significantly. Omit the rice and use nut flour to make this SCD legal.
1 _3 1/2 oz) bag boil-in-bag rice
2 Tbsps all-purpose flour
1 Tbsp vegetable oil
1 cup frozen chopped onion
1 cup frozen chopped green bell pepper
1 cup frozen cut okra
1 cup chopped celery
1 tsp bottled minced garlic
1/2 tsp dried thyme
1/4 tsp ground red pepper
2 cups chopped roasted skinless, boneless chicken breasts (about 2 breasts)
8 oz turkey kielbasa, cut into 1-inch pieces
1 (14 1/2 oz) can diced tomatoes with peppers and onion
1 (14 1/2 oz) can fat-free, less-sodium chicken broth
1. Cook rice according to package directions, omitting salt and fat.
2. While rice cooks, combine flour and oil in a Dutch oven; saute over medium-high heat 3 minutes. Add onion and next 6 ingredients (onion through red pepper); cook 3 minutes or until tender, stirring frequently.
3. Stir in chicken, kielbasa, tomatoes, and broth; cook 6 minutes or until thoroughly heated. Serve over rice.
Yield: 4 servings (1 1/2 c gumbo, and 1/2 cup rice)

Calories: 369
Total fat: 11.3g
Fiber: 3g
Sodium: 949mg

Try adding 2 Tbsps - 1/4 cup hot sauce during the last 6 minutes of cooking for added flavor.
Meal   DinnerCuisine   Cajun/Creole
Dish   Main DishPrep Time   less than 15 minutes
Cooking Time   15 to 30 minutes

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