Ingredients:
- 1 tbsp creole seasoning
- 3 (14 1/4-oz) cans no-salt-added chicken broth
- gumbo file (optional)
Directions:
- Coat a large nonstick skillet with cooking spray. Add sausage, and cook 5 minutes or until browned on all sides. Remove sausage from skillet, and set aside. Add chicken to skillet, and cook 7 minutes on each side or until chicken is done. Remove chicken from skillet, and let cool slightly. Shred chicken; set aside.
- Place flour on a baking sheet; bake at 350° for 20 minutes or until dark brown, stirring occasionally.
- Coat a large Dutch oven with cooking spray; add oil. Place over medium-high heat until hot. Add celery and next 4 ingredients; saute 8 minutes or until tender. Add browned flour, Creole seasoning, and next 4 ingredients, stirring well. Add broth and sausage. Bring to a boil; reduce heat, and simmer, uncovered, 1 hour. Add chicken, and simmer, uncovered, 30 minutes. Remove and discard bay leaves. Stir in file, if desired. To serve, place 3/4 cup rice in each of 8 bowls; ladle 1 1/2 cups gumbo over each serving.
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 434.78 Kcal (1820 kJ) | ||
| Calories from fat | 131.54 Kcal | ||
| % Daily Value* | |||
| Total Fat | 14.62g | 22% | |
|---|---|---|---|
| Cholesterol | 71.45mg | 24% | |
| Sodium | 717.16mg | 30% | |
| Potassium | 394.62mg | 8% | |
| Total Carbs | 49.43g | 16% | |
| Sugars | 4.71g | 19% | |
| Dietary Fiber | 5.93g | 24% | |
| Protein | 27.85g | 56% | |
| Vitamin C | 48.5mg | 81% | |
| Iron | 4.5mg | 25% | |
| Calcium | 58.8mg | 6% | |
| Amount Per 100 g | |||
| Calories | 108.27 Kcal (453 kJ) | ||
| Calories from fat | 32.76 Kcal | ||
| % Daily Value* | |||
| Total Fat | 3.64g | 22% | |
|---|---|---|---|
| Cholesterol | 17.79mg | 24% | |
| Sodium | 178.59mg | 30% | |
| Potassium | 98.27mg | 8% | |
| Total Carbs | 12.31g | 16% | |
| Sugars | 1.17g | 19% | |
| Dietary Fiber | 1.48g | 24% | |
| Protein | 6.94g | 56% | |
| Vitamin C | 12.1mg | 81% | |
| Iron | 1.1mg | 25% | |
| Calcium | 14.6mg | 6% | |
* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.
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