Sausage and Chicken Gumbo

Yield: 4 servings (serving size: 1 1/2 cups gumbo and 1/2 cup rice)
Source: Cooking Light November 2003
Amy's Comments: Yum! This was quick and tasty. Good flavor and I will make it again for sure. Next time I make it I will skip the rice. Not worth the 2 points. I know that ruins the whole concept of gumbo, but its unnecessary.

INGREDIENTS:

1 (3 1/2-ounce) bag boil-in-bag rice
2 tablespoons all-purpose flour
1 tablespoon vegetable oil
1 cup frozen chopped onion
1 cup frozen chopped green bell pepper
1 cup frozen cut okra
1 cup chopped celery
1 teaspoon bottled minced garlic
1/2 teaspoon dried thyme
1/4 teaspoon ground red pepper
2 cups chopped roasted skinless, boneless chicken breasts (about 2 breasts)
8 ounces turkey kielbasa, cut into 1-inch pieces
1 (14 1/2-ounce) can diced tomatoes with peppers and onion
1 (14 1/2-ounce) can fat-free, less-sodium chicken broth

INSTRUCTIONS:

  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.

NUTRITIONAL INFO:

Healthy Units: 8 per serving (or 6/serving if you go without the rice)
CALORIES 369 (28% from fat); FAT 11.3g (sat 2.7g, mono 4.8g, poly 3g); PROTEIN 29.4g; CARB 37g; FIBER 3g; CHOL 77mg; IRON 2.2mg; SODIUM 949mg; CALC 92mg;

Back to Recipes in Alpha Order
Back to Recipes by Type