Chicken-and-Sausage Gumbo

Dairy Free
Health score
36%
Chicken-and-Sausage Gumbo
75 min.
8
1049kcal

Suggestions

Ingredients

  •  bay leaves 
  • teaspoon pepper black freshly ground
  • 14 oz canned tomatoes whole peeled drained chopped canned
  • teaspoon cayenne pepper 
  • ribs celery with leaves, sliced
  • cups chicken broth 
  • 12  chicken thighs 
  • 12 cups rice white cooked
  • teaspoon thyme leaves dried
  • 0.7 cup flour all-purpose
  • 0.8 cup flat-leaf parsley fresh finely chopped
  •  garlic cloves thinly sliced
  • 0.5 teaspoon ground allspice 
  • pound kielbasa cooked sliced
  • 10 oz cut okra frozen thawed
  •  onions red sliced
  • teaspoons salt 
  • 0.5 cup scallion greens minced
  • oz tomato paste canned
  • 0.3 cup vegetable oil 
  • tablespoons distilled vinegar white to taste
  • large bell pepper yellow seeded chopped

Equipment

  • bowl
  • whisk
  • dutch oven

Directions

  1. In a large bowl, stir together onions, okra, bell pepper, celery, 1/4 cup parsley, garlic, bay leaves, salt, thyme, cayenne, black pepper and allspice. Set aside.
  2. In a large Dutch oven, cook chicken in batches over medium heat until browned, about 5 minutes a side; transfer to a large bowl. Cook sausage in Dutch oven over medium heat, stirring constantly until lightly browned, about 6 minutes; transfer to bowl with chicken.
  3. Pour fat from Dutch oven into a glass measure and add enough vegetable oil to equal 2/3 cup.
  4. Pour into Dutch oven and heat over medium-low heat, scraping up any browned bits. Gradually whisk in flour and cook, stirring frequently, until it is a very dark, rich brown, about 30 minutes; be careful not to burn it.
  5. Add broth all at once and scrape up any browned bits. In another bowl, blend tomato paste with 2 cups water and stir into broth with chopped tomatoes.
  6. Add reserved vegetables, chicken and sausage. Bring to a boil over high heat; reduce heat to low and simmer for 1 hour, until thickened.
  7. Stir in remaining 1/2 cup parsley, scallion greens and vinegar and cook, stirring, for 5 minutes.
  8. Remove Dutch oven from heat, cover and let stand for 10 minutes. Discard bay leaves.
  9. Serve gumbo on top of rice in bowls.

Nutrition Facts

Calories1049kcal
Protein18.86%
Fat46.84%
Carbs34.3%

Properties

Glycemic Index
67
Glycemic Load
79.42
Inflammation Score
-9
Nutrition Score
41.436087152232%

Flavonoids

Apigenin
12.7mg
Luteolin
0.52mg
Isorhamnetin
1.38mg
Kaempferol
0.4mg
Myricetin
0.93mg
Quercetin
14.29mg

Nutrients percent of daily need

Calories:1048.53kcal
52.43%
Fat:54.23g
83.44%
Saturated Fat:14.29g
89.29%
Carbohydrates:89.33g
29.78%
Net Carbohydrates:84.48g
30.72%
Sugar:5.84g
6.49%
Cholesterol:218.4mg
72.8%
Sodium:1953.72mg
84.94%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:49.14g
98.28%
Vitamin K:147.89µg
140.85%
Selenium:66.48µg
94.97%
Manganese:1.84mg
92.03%
Vitamin C:69.48mg
84.22%
Vitamin B3:14.71mg
73.56%
Vitamin B6:1.2mg
60.13%
Phosphorus:538.28mg
53.83%
Vitamin B1:0.58mg
38.83%
Zinc:5.43mg
36.22%
Vitamin B2:0.61mg
35.86%
Vitamin B5:3.48mg
34.85%
Potassium:1135.61mg
32.45%
Magnesium:117.19mg
29.3%
Vitamin B12:1.68µg
27.93%
Iron:4.77mg
26.51%
Vitamin A:1301.98IU
26.04%
Copper:0.51mg
25.55%
Folate:91.62µg
22.91%
Fiber:4.85g
19.4%
Vitamin E:2.7mg
18.02%
Calcium:139.98mg
14%
Vitamin D:0.96µg
6.42%
Source:My Recipes