Chicken and Sausage Gumbo | Diabetes Forecast Magazine

By Lady Butterfly

Ingredients

• 1 cup long-grain brown rice
• 2 cups water
• 2 Tbsp. canola oil
• 3/4 lb. boneless, skinless chicken breasts,cut into 1 inch cubes
• 2 Tbsp. all purpose flour
• 1 large onion, chopped
• 1 large green pepper, cored, seeded, and diced
• 1 cup okra, cut into 1/2 inch thick rounds
• 1 cup chopped celery
• 2 garlic cloves, minced
• 1 to 2 tsp. Cajun seasoning
• 1/2 lb. reduced fat smoked turkey sausage (cooked), cut into 1 inch thick slices
• 1 can (14.5 oz.) diced tomatoes
• 1 3/4 cups fat free, low sodium chicken broth

Details

Servings 1
Adapted from forecast.diabetes.org

Preparation

Step 1

preparation

Makes: 6 servings
Serving Size: 2/3 cup gumbo, 1/3 cup rice
Preparation Time: 20 minutes
Cooking Time: 60 minutes

1. Rinse the rice in a fine sieve until the water runs clear. In a medium saucepan, bring the 2 cups water to boiling. Add the rice and bring to boiling. Lower the heat, cover, and simmer for 40 to 50 minutes, until the rice is tender; set aside.

2. In a Dutch oven or large skillet, heat the canola oil over medium-high heat. Add the chicken and sauté for 5 to 6 minutes, until cooked through; set aside.

3. Add the flour to the pan. Cook the flour over medium-high heat for 2 minutes. Add the onion, green pepper, okra, and celery and sauté for 5 minutes. Add the garlic and sauté for 1 minute. Add the Cajun seasoning and sauté for 1 minute more.

4. Add the cooked chicken, sausage, tomatoes, and broth and cook for 5 to 6 minutes, until the soup is heated through. Serve in individual bowls over the cooked brown rice.

nutrition

Per Serving: Calories 345, Fat 9 g (Sat. Fat 2.1 g), Carbohydrate 38 g (Fiber 4 g, Sugars 6 g), Cholesterol 60 mg, Sodium 590 mg, Potassium 625 mg, Protein 24 g, Phosphorus 305 mg
Exchanges: Starch 2, Vegetable 2, Lean Meat 2, Fat 1