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Chicken, Shrimp and Sausage Gumbo

  • Yield: 8 servings

Ingredients

1 1/2cups all-purpose flour, divided
1cup chopped celery
1cup chopped green bell pepper
1cup chopped onion
2tablespoons minced garlic
1/2teaspoon pepper
1/4teaspoon cayenne pepper
2 1/2pounds skinless, boneless chicken breasts, cut into chunks
1 (16-ounce) package low-fat smoked sausage
6cups water
1 (16-ounce) can fat-free chicken broth
1teaspoon dried basil
1teaspoon dried oregano
1teaspoon dried thyme
1tablespoon Worcestershire sauce
2 bay leaves
2pounds medium shrimp, peeled
1bunch green onions, chopped
6cups cooked rice

Instructions

  1. Preheat oven to 350F.
  2. Place 1 cup flour on a baking sheet with a rim and bake 35 to 45 minutes, stirring frequently, until it is dark brown but not burned.
  3. In a large pot coated with nonstick cooking spray, saute celery, green pepper, onion and garlic over medium heat until tender, about 8 minutes. Meanwhile, mix the remaining flour with the pepper and cayenne pepper. Coat the chicken with flour mixture and add to same pot, cooking until chicken is brown 5 to 10 minutes.
  4. Meanwhile, cook sausage in a pot of boiling water 5 minutes to remove any excess grease. Drain, slice and set aside.
  5. To browned chicken, add water, chicken broth, basil, oregano, thyme, Worcestershire sauce and bay leaves. Bring to a boil and cook 15 minutes, or until chicken is tender. Lower heat, add shrimp and reserved sausage; continue cooking until shrimp are done, 7 to 10 minutes. Remove bay leaves and discard. Add green onions, heat 1 minute, and serve over the rice in bowls.

Nutritional Info *per serving

  • Calories 588
  • Fat 6.5g
  • Saturated Fat 1.8g
  • Cholesterol 271mg
  • Sodium 840mg
  • Carbohydrate 62.7g
  • Protein 65.2
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