| Chicken Gumbo |
| Submitted
By: Edie |
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| Posted
On: ossg-recipes@yahoogroups.com
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| Print
Friendly Version |
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| Servings:
12 servings (serving size: 1/2 cup rice and 1 cup gumbo) |
| Cooking spray |
| 3/4 pound smoked turkey sausage, sliced |
| 1 1/2 pounds skinned, boned chicken breasts |
| 1/2 cup all-purpose flour |
| 1 tablespoon vegetable oil |
| 1 1/2 cups chopped celery |
| 2 cups chopped onion |
| 2 cups chopped green pepper |
| 1/2 cup chopped green onions |
| 4 cloves garlic, minced |
| 1 tablespoon Creole seasoning |
| 1 tablespoon low-sodium Worcestershire sauce |
| 2 teaspoons hot sauce |
| 1/2 teaspoon pepper |
| 3 bay leaves |
| 3 (14 1/4 ounce) cans fat-free reduced-sodium chicken broth |
| File` (optional) |
| 6 cups cooked long-grain rice (cooked without salt or fat) |
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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 degrees for 40 minutes or until caramel colored, 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; sauté` 8 minutes or until tender. Add browned flour, Creole seasoning, and next 4 ingredients, stirring well. Add broth and reserved sausage. Bring to a boil; reduce heat, and simmer, uncovered, 1 hour. Add shredded chicken, and simmer uncovered, 30 minutes. Remove and discard bay leaves. Stir in file`, if desired. Serve over rice. Per Serving: Calories 305 Protein 21.0g Fat 8.2g Carbohydrate 34.4g |