More
Close

Sausage Gumbo

Sausage Gumbo

0
Login to rate this recipe.
Rated: 0
  • Makes: 8 servings
  • Prep 30 mins
  • Cook 13 mins
  • Serving Size: 1 cup
  • Carb Grams Per Serving: 26

Ingredients

  • 1/3 cup all-purpose flour
  • 1 14 - ounce can reduced-sodium chicken broth
  • 12 ounces skinless, boneless chicken breast halves, cut into cubes
  • 1 large red or green sweet pepper, seeded and coarsely chopped
  • 1 large onion, coarsely chopped
  • 1 cup water
  • 1 stalk celery, sliced
  • 4 cloves garlic, minced
  • 1 teaspoon salt-free Cajun seasoning
  • 1 14.8 - ounce pouch cooked brown rice
  • 1 10 - ounce package frozen cut okra
  • 8 ounces smoked turkey sausage, sliced
  • 1 large tomato, chopped

Directions

  1. In a 4- to 6-quart heavy Dutch oven, cook flour over medium heat for 6 to 8 minutes or until lightly browned, stirring occasionally. Remove from heat; cool slightly.
  2. Gradually whisk broth into flour. Cook and stir over medium heat until thickened and bubbly. Add chicken, sweet pepper, onion, the water, celery, garlic, and Cajun seasoning.
  3. Bring to boiling; reduce heat. Simmer, covered, for 10 to 15 minutes or until chicken is no longer pink and vegetables are tender, stirring occasionally. Stir in rice, okra, sausage, and tomato. Return just to boiling; reduce heat. Simmer, uncovered, for 3 minutes.

Nutrition Facts Per Serving:

Servings Per Recipe: 8
PER SERVING: 223 cal., 5 g total fat (1 g sat. fat), 44 mg chol., 414 mg sodium, 26 g carb. (3 g fiber, 3 g sugars), 18 g pro.

Diabetic Exchanges

Lean Meat (d.e): 2; Vegetables (d.e): 1; Starch (d.e): 1.5;

Comments

Loading comments...