Chicken and Sausage Gumbo - Slow Cooker

This slow cooker recipe of classic Creole gumbo browns the flour in a skillet without fat so the final recipe has only 230 calories and 5 grams of fat per serving. MAKES: 8 servings SERVING SIZE: 3/4 cup 6 weightwatcher points
Photo by LaTonya W.
Adapted from keyingredient.com

PREP TIME

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minutes

TOTAL TIME

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minutes

SERVINGS

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servings

PREP TIME

--

minutes

TOTAL TIME

--

minutes

SERVINGS

--

servings

Adapted from keyingredient.com

Ingredients

  • 1/3

    cup all-purpose flour

  • 1

    14 ounce can reduced-sodium chicken broth

  • 2

    cups chopped cooked chicken breast or turkey breast (10 ounces)

  • 8

    ounces smoked turkey sausage links, quartered lengthwise and sliced

  • 2

    cups sliced fresh okra or one 10-ounce package frozen cut okra, partially thawed

  • 1

    cup water

  • 1

    cup coarsely chopped onion

  • 1

    cup coarsely chopped red or green sweet pepper

  • 1/2

    cup sliced celery

  • 4

    cloves garlic, minced

  • 1

    teaspoon dried thyme, crushed

  • 1/2

    teaspoon ground black pepper

  • 1/4

    teaspoon cayenne pepper

  • 3

    cups hot cooked brown rice

Directions

For roux:: 1. In a heavy medium saucepan, cook flour over medium heat about 6 minutes or until brown, stirring occasionally. Remove from heat; cool slightly. Gradually stir broth into flour. Cook and stir until thickened and bubbly. 2. Pour thickened flour mixture into a 3 1/2- or 4-quart slow cooker. Add chicken, sausage, okra, the water, onion, sweet pepper, celery, garlic, thyme, black pepper, and cayenne pepper. 3. Cover and cook on low-heat setting for 6 to 7 hours or on high-heat setting for 3 to 3 1/2 hours. Skim off fat. Serve gumbo over hot cooked brown rice. Makes 8 (3/4-cup) servings.

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