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Chicken and Sausage Gumbo - Slow Cooker

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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

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Rate this recipe 4.3/5 (3 Votes)

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

Details

Adapted from keyingredient.com

Preparation

Step 1

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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