Chicken and Sausage Gumbo

Dairy Free
Health score
4%
Chicken and Sausage Gumbo
180 min.
15
240kcal

Suggestions

Ingredients

  • ounces andouille sausage diced
  • 0.7 cup canola oil 
  • teaspoons cayenne pepper 
  • cup celery chopped
  • 0.8 cup flour all-purpose
  • teaspoon garlic powder 
  • 0.5 cup bell pepper green chopped
  • 15 servings kosher salt and pepper black freshly ground
  • cup chicken broth low-sodium
  • 0.3 cup onion finely chopped roughly chopped
  •  to 4 scallions chopped
  • 1.3 pounds chicken thighs boneless skinless cut into 1-inch pieces
  • pound sausage smoked sliced
  • 0.3 cup flour whole-wheat

Equipment

  • frying pan
  • whisk
  • pot

Directions

  1. Heat the canola oil in a cast-iron skillet over medium heat until hot, about 5 minutes.
  2. Whisk in both flours and cook, whisking constantly, until the roux is dark brown, about 10 minutes.
  3. Remove from the heat and let stand 10 minutes, then stir in the finely chopped onion.
  4. Meanwhile, bring the broth and 20 cups water to a boil in a large pot.
  5. Add the roughly chopped onion, the celery and bell pepper; cook over medium-high heat, 15 minutes. Stir in the roux in 3 batches; cook, stirring occasionally, until thickened, 30 minutes.
  6. Add the cayenne, garlic powder, 2 1/2 tablespoons salt and 1/2 teaspoon black pepper. Stir in the smoked sausage and tasso. Reduce the heat to low; simmer 1 hour.
  7. Return the mixture to a boil.
  8. Add the chicken thighs and breasts and cook 30 minutes.
  9. Remove from the heat. Skim the fat off the surface, then stir in the scallions.
  10. Serve over rice.
  11. Photograph by Yunhee Kim

Nutrition Facts

Calories240kcal
Protein25.51%
Fat60.34%
Carbs14.15%

Properties

Glycemic Index
16.33
Glycemic Load
3.63
Inflammation Score
-3
Nutrition Score
9.2426086145899%

Flavonoids

Apigenin
0.19mg
Luteolin
0.31mg
Isorhamnetin
0.13mg
Kaempferol
0.07mg
Quercetin
0.93mg

Nutrients percent of daily need

Calories:240.34kcal
12.02%
Fat:15.97g
24.57%
Saturated Fat:4.72g
29.5%
Carbohydrates:8.43g
2.81%
Net Carbohydrates:7.63g
2.77%
Sugar:0.62g
0.69%
Cholesterol:70.38mg
23.46%
Sodium:424.28mg
18.45%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:15.19g
30.38%
Selenium:19.12µg
27.31%
Vitamin B3:4.78mg
23.91%
Phosphorus:150.22mg
15.02%
Vitamin B6:0.29mg
14.62%
Vitamin B1:0.22mg
14.61%
Vitamin B12:0.86µg
14.37%
Zinc:1.74mg
11.58%
Vitamin B2:0.19mg
11.45%
Vitamin K:10.27µg
9.78%
Manganese:0.18mg
9.11%
Potassium:274.75mg
7.85%
Vitamin B5:0.76mg
7.65%
Iron:1.29mg
7.19%
Vitamin C:5.06mg
6.13%
Magnesium:21.73mg
5.43%
Folate:20.55µg
5.14%
Vitamin E:0.7mg
4.68%
Copper:0.09mg
4.37%
Vitamin A:199.55IU
3.99%
Vitamin D:0.54µg
3.63%
Fiber:0.8g
3.19%
Calcium:15.65mg
1.57%