Chicken and Sausage Gumbo

Health score
28%
Chicken and Sausage Gumbo
30 min.
6
674kcal

Suggestions


Are you ready to awaken your taste buds with a delicious and satisfying dish? Look no further than this Chicken and Sausage Gumbo, a classic recipe that captures the heart of Southern cuisine. In just 30 minutes, you can whip up a meal that serves six people and brings the essence of New Orleans right to your kitchen.

The smoky flavor of the finely chopped andouille sausage complements the tender chicken thighs, creating a rich and savory base. Combined with the vibrant mix of fresh veggies, including green bell pepper, celery, and onion, each bite is packed with flavor. The addition of frozen cut okra not only adds texture but also brings a hint of the traditional gumbo experience.

What makes this recipe truly special is its adaptability for those watching their sodium intake, thanks to no-salt-added tomatoes and stock. Plus, it's a hearty meal you can feel good about, boasting 674 calories per serving while ensuring a caloric breakdown rich in protein, fats, and carbohydrates to fuel your day.

Served over a generous helping of precooked brown rice, this dish is perfect for lunch, a main course dinner, or any time you're craving something comforting and delicious. Gather your ingredients, pour a bowl, and let this Chicken and Sausage Gumbo transport you to the bayous of Louisiana!

Ingredients

  • ounces andouille sausage finely chopped
  • cups brown rice 
  • tablespoons butter 
  • tablespoon creole seasoning salt-free
  • 14.5 ounce canned tomatoes whole crushed drained canned
  • tablespoons canola oil 
  • 0.5 cup celery thinly sliced
  • cups chicken stock see (such as Swanson)
  • 0.3 cup flour all-purpose
  •  garlic clove minced
  • 0.8 cup bell pepper green chopped ( 1 medium)
  • cup okra frozen
  • cup onion chopped
  • 0.5 teaspoon salt 
  • ounces chicken thighs boneless skinless cut into bite-sized pieces

Equipment

  • frying pan
  • paper towels
  • knife
  • whisk
  • measuring cup
  • slotted spoon
  • dutch oven

Directions

  1. Heat a Dutch oven over medium-high heat.
  2. Add sausage to pan; saut for 5 minutes, turning to brown on all sides.
  3. Remove sausage from pan using a slotted spoon, and drain on paper towels. Melt butter in drippings in pan.
  4. Add oil to pan; swirl. Weigh or lightly spoon flour into a dry measuring cup; level with a knife. Stir flour into butter mixture; cook 3 minutes or until flour mixture starts to brown, stirring constantly with a whisk.
  5. Add chicken; saut 4 minutes, stirring frequently.
  6. Add onion and next 5 ingredients (through garlic) to pan; saut for 6 minutes or until vegetables are tender, stirring occasionally.
  7. Add stock and tomatoes to pan; bring to a boil. Return sausage to pan; stir in okra. Reduce heat, and simmer 6 minutes, stirring occasionally.
  8. Serve over rice.

Nutrition Facts

Calories674kcal
Protein15.17%
Fat29.57%
Carbs55.26%

Properties

Glycemic Index
64.13
Glycemic Load
47.03
Inflammation Score
-8
Nutrition Score
29.570869259212%

Flavonoids

Apigenin
0.24mg
Luteolin
0.97mg
Isorhamnetin
1.34mg
Kaempferol
0.21mg
Myricetin
0.05mg
Quercetin
9.4mg

Nutrients percent of daily need

Calories:673.58kcal
33.68%
Fat:22.22g
34.19%
Saturated Fat:6.63g
41.42%
Carbohydrates:93.44g
31.15%
Net Carbohydrates:87.01g
31.64%
Sugar:7.29g
8.1%
Cholesterol:73.92mg
24.64%
Sodium:764.38mg
33.23%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:25.65g
51.29%
Manganese:3.99mg
199.61%
Vitamin B3:11.49mg
57.44%
Vitamin B6:1.05mg
52.67%
Vitamin B1:0.71mg
47.52%
Magnesium:186.05mg
46.51%
Phosphorus:456.58mg
45.66%
Vitamin C:29mg
35.15%
Selenium:20.58µg
29.39%
Copper:0.56mg
27.96%
Potassium:949.54mg
27.13%
Fiber:6.44g
25.75%
Zinc:3.82mg
25.47%
Vitamin B5:2.43mg
24.31%
Iron:4.17mg
23.15%
Vitamin B2:0.37mg
21.69%
Vitamin K:18.52µg
17.64%
Folate:69.47µg
17.37%
Vitamin A:861.76IU
17.24%
Vitamin E:2.54mg
16.91%
Calcium:97.27mg
9.73%
Vitamin B12:0.53µg
8.79%
Vitamin D:0.4µg
2.65%
Source:My Recipes