Sausage and Chicken Gumbo

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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.
Ingredients
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
 
Directions
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.
 
Notes:
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.
Categories:
Meal   DinnerCuisine   Cajun/Creole
Dish   Main DishPrep Time   less than 15 minutes
Cooking Time   15 to 30 minutes
Tags:
scd




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