Chicken and Smoked-Sausage Gumbo

Dairy Free
Health score
38%
Chicken and Smoked-Sausage Gumbo
45 min.
4
658kcal

Suggestions

Ingredients

  •  bay leaf 
  • 1.8 cups canned tomatoes thick canned crushed one 15-ounce can
  • 0.3 teaspoon cayenne 
  • ribs celery chopped
  • quart chicken broth low-sodium homemade canned
  • tablespoons cooking oil 
  • 1.5 teaspoons thyme leaves dried
  • tablespoons flour 
  •  bell pepper green chopped
  • 0.3 teaspoon fresh-ground pepper black
  • 10 ounces okra frozen sliced
  •  onion chopped
  • teaspoon oregano dried
  • 0.8 cup rice long-grain
  • teaspoons salt 
  • pound chicken breasts boneless skinless cut into 3/4-inch pieces
  • 0.5 pound sausage smoked halved lengthwise

Equipment

  • bowl
  • ladle
  • whisk
  • pot

Directions

  1. In a large stainless-steel pot, heat the oil over moderate heat.
  2. Whisk in the flour and cook, whisking, until starting to brown, about 4 minutes. Reduce the heat to moderately low. Stir in the onion, celery, and bell pepper and cook until starting to soften, about 7 minutes.
  3. Add the okra, bay leaf, thyme, oregano, salt, black pepper, cayenne, and tomatoes. Cover and cook for 5 minutes.
  4. Stir in the broth and the smoked sausage. Bring to a boil. Reduce the heat and simmer for 15 minutes.
  5. Add the chicken and cook until just done, 4 to 5 minutes longer.
  6. Remove the bay leaf.
  7. Meanwhile, bring a medium pot of salted water to a boil. Stir in the rice and boil until just done, 10 to 12 minutes.
  8. Drain. Put a mound of rice in the center of each bowl. Ladle the gumbo around the rice.
  9. Wine Recommendation: No region of the wine world is producing more exciting wine bargains than the Languedoc-Roussillon in southern France. Try any one of their sturdy reds with this hearty gumbo.

Nutrition Facts

Calories658kcal
Protein25.63%
Fat41.71%
Carbs32.66%

Properties

Glycemic Index
86.05
Glycemic Load
23.71
Inflammation Score
-9
Nutrition Score
37.656086838764%

Flavonoids

Apigenin
0.57mg
Luteolin
1.62mg
Isorhamnetin
1.38mg
Kaempferol
0.24mg
Myricetin
0.01mg
Quercetin
21.18mg

Nutrients percent of daily need

Calories:657.86kcal
32.89%
Fat:30.82g
47.42%
Saturated Fat:7.25g
45.33%
Carbohydrates:54.28g
18.09%
Net Carbohydrates:47.68g
17.34%
Sugar:8.26g
9.18%
Cholesterol:112.83mg
37.61%
Sodium:2011.02mg
87.44%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:42.61g
85.23%
Vitamin B3:20.08mg
100.41%
Selenium:52.27µg
74.67%
Vitamin B6:1.47mg
73.28%
Manganese:1.38mg
68.81%
Vitamin C:54.28mg
65.8%
Phosphorus:513.67mg
51.37%
Vitamin K:53.57µg
51.02%
Potassium:1456.35mg
41.61%
Vitamin B1:0.55mg
36.45%
Magnesium:120.7mg
30.17%
Copper:0.59mg
29.38%
Vitamin B5:2.83mg
28.29%
Vitamin B2:0.46mg
26.82%
Fiber:6.6g
26.4%
Iron:4.73mg
26.26%
Vitamin E:3.94mg
26.25%
Folate:93.97µg
23.49%
Zinc:3.36mg
22.41%
Vitamin B12:1.32µg
21.99%
Vitamin A:1046.53IU
20.93%
Calcium:157.81mg
15.78%
Vitamin D:0.74µg
4.91%
Source:My Recipes