One Great Gumbo with Chicken and Andouille Sausage

Health score
31%
One Great Gumbo with Chicken and Andouille Sausage
40 min.
10
664kcal

Suggestions

Ingredients

  • 1.5 pounds andouille sausage diced
  • 14 ounce canned tomatoes diced canned
  • 28 ounce canned tomatoes crushed canned
  • ribs celery from the heart of the stalk chopped
  • pound chicken breast tenders diced
  • quart chicken stock see 
  • pound chicken thighs diced boneless skinless white
  • 0.3 cup flour all-purpose
  •  bay leaves fresh
  • tablespoons thyme leaves fresh chopped
  •  bell peppers diced green seeded
  • cups okra fresh frozen chopped
  • tablespoons olive oil extra-virgin
  • large onion peeled chopped
  • tablespoons cayenne pepper sauce hot (for mild to moderate heat)
  • teaspoons poultry seasoning 
  • 2.5 cups enriched rice to package directions white prepared
  • 10 servings salt and pepper 
  •  scallions thinly sliced
  • tablespoons butter unsalted

Equipment

  • frying pan
  • pot
  • ice cream scoop

Directions

  1. Preheat a large heavy bottomed pot over medium high heat.
  2. Add 1 tablespoon oil, 1 turn of the pan, and 1 pound of the diced chicken. Season with salt and pepper and a sprinkle of poultry seasoning. Brown on all sides, about 2 or 3 minutes. Chop your veggies while it's working.
  3. Add half the andouille to the pan and cook another 1 to 2 minutes.
  4. Transfer chicken and sausage to a dish and repeat with remaining chicken and sausage, remembering to season the diced chicken as you go. Return pan to heat and add butter. When the butter melts, add chopped celery, peppers, onion and bay. Season with salt, pepper and hot sauce. Cook 3 to 5 minutes to begin to soften veggies.
  5. Add flour and cook for 2 minutes. Slowly stir in the broth and bring liquid up to a boil.
  6. Add okra, chicken and sausage to the boiling broth, then stir in your tomatoes and half of your fresh thyme. Bring back up to a bubble, reduce to simmer. Simmer for 5 minutes to combine flavors and adjust your seasonings.
  7. Serve gumbo with chopped thyme and scallions to garnish. Scoop cooked white rice into the center of bowlfuls of gumbo using an ice cream scoop. Enjoy!

Nutrition Facts

Calories664kcal
Protein24.18%
Fat40.36%
Carbs35.46%

Properties

Glycemic Index
42.22
Glycemic Load
27.55
Inflammation Score
-10
Nutrition Score
33.135651940885%

Flavonoids

Apigenin
0.07mg
Luteolin
2.08mg
Isorhamnetin
0.75mg
Kaempferol
0.24mg
Quercetin
10.89mg

Nutrients percent of daily need

Calories:664.42kcal
33.22%
Fat:29.93g
46.04%
Saturated Fat:9.8g
61.27%
Carbohydrates:59.16g
19.72%
Net Carbohydrates:53.72g
19.54%
Sugar:9.54g
10.6%
Cholesterol:142.5mg
47.5%
Sodium:1141.88mg
49.65%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:40.35g
80.7%
Vitamin B3:15.93mg
79.63%
Selenium:50.19µg
71.71%
Vitamin B6:1.17mg
58.37%
Manganese:1.15mg
57.31%
Vitamin C:44.83mg
54.34%
Phosphorus:439.6mg
43.96%
Vitamin K:45.17µg
43.02%
Potassium:1234.05mg
35.26%
Vitamin B1:0.51mg
34.32%
Vitamin B2:0.48mg
28.46%
Copper:0.54mg
27.16%
Vitamin A:1344.49IU
26.89%
Vitamin B5:2.63mg
26.34%
Zinc:3.95mg
26.32%
Iron:4.66mg
25.9%
Magnesium:101.79mg
25.45%
Vitamin E:3.38mg
22.53%
Fiber:5.44g
21.76%
Vitamin B12:1.05µg
17.58%
Folate:66.18µg
16.54%
Calcium:122.01mg
12.2%
Vitamin D:1.06µg
7.07%