Chicken and Sausage Gumbo |
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Prep Time: 0 Minutes Cook Time: 0 Minutes |
Ready In: 0 Minutes Servings: 6 |
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I grew up in New Orleans and love Cajun and Creole dishes. I have found ways of modifying many of my family's recipes to make them healthier. -Marian Wright, Houston Ingredients:
1/4 cup all-purpose flour (about 1 ounce) |
2 tablespoons olive oil |
2 1/2 cups finely chopped yellow onion (1 large) |
1 1/2 cups finely chopped green bell pepper (1 large) |
1 cup finely chopped celery |
3 garlic cloves, minced |
1 1/2 pounds skinless, boneless chicken breast, cut into 1 1/2-inch pieces |
8 ounces light smoked sausage, cut into 1-inch pieces (such as healthy choice brand) |
2 (14 1/2-ounce) cans no-salt-added organic diced tomatoes |
2 (14-ounce) cans fat-free, less-sodium chicken broth |
1/4 teaspoon worcestershire sauce |
2 bay leaves |
1/2 teaspoon salt |
1/2 teaspoon black pepper |
1/4 teaspoon hot sauce |
3 cups hot cooked rice |
Directions:
1. Place flour in a large Dutch oven over medium heat; cook 20 minutes or until light brown, stirring constantly with a whisk. (If flour browns too fast, remove pan from heat; stir constantly until it cools down.) Remove flour from pan, and set aside.
2. Add oil to pan. Stir in onion, bell pepper, and celery; cook 10 minutes or until onion is tender, stirring frequently. Stir in garlic; cook 30 seconds. Remove onion mixture from pan; set aside.
3. Increase heat to medium-high; add chicken and sausage to pan. Cook 4 minutes or until chicken is done; return onion mixture to pan. Remove pan from heat. Sprinkle reserved flour over chicken mixture; stir well. Return pan to medium heat. Drain 1 can tomatoes; stir in 1 can drained tomatoes and 1 can undrained tomatoes. Cook 2 minutes, stirring constantly. Add broth, Worcestershire, and bay leaves; bring to a boil, stirring constantly. Cover, reduce heat, and simmer 30 minutes, stirring occasionally. Discard bay leaves. Stir in salt, black pepper, and hot sauce. Serve over rice.
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