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Chicken and Andouille Gumbo
- prep: 30 min
- cook: 0 hr
- total: 30 min
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This dish features the holy trinity of Cajun and Creole cooking: celery, onion, and bell pepper.
Ingredients
- 1/2 cup all-purpose flour
- 1 tablespoon safflower oil
- 1 link (3 1/2 ounces) andouille sausage, finely chopped
- 3 medium celery stalks, cut into 1/2-inch chunks
- 1 medium onion, cut into 1/2-inch chunks
- 1 green bell pepper, cut into 1/2-inch chunks
- 12 ounces okra, trimmed and sliced crosswise, 1/2 inch thick
- 8 cups homemade or store-bought low-sodium chicken stock
- 8 skinless chicken thighs, trimmed (2 pounds)
- 1 can (28 ounces) plum tomatoes, coarsely chopped with juice (2 cups; add water if needed)
- 2 dried bay leaves
- 1 tablespoon Worcestershire sauce
Instructions
Click Here For Step-By-Step Instructions
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Nutrition
Nutritional Info
- Servings Per Recipe: 8
- Amount Per Serving
- Calories: 256 % Daily Value *
- Total Fat: 8 g 12.68%
- Saturated Fat: 2 g 9.94%
- Trans Fat: 0 g %
- Cholesterol: 114 mg 37.96%
- Sodium: 827 mg 34.47%
- Calcium: 78 mg 7.77%
- Potassium: 649 mg 18.54%
- Magnesium: 0 mg 0%
- Iron: 2 mg 10.55%
- Zinc: 0 mg 0%
- Total Carbohydrate: 16 g %
- Dietary Fiber: 3 g 13.5%
- Sugar: 5 g
- Protein: 28 g
- Alcohol: 0 g
- Omega 3 Fatty Acid: 0 g
- Omega 6 Fatty Acid: 1 g
- Vitamin A 13.05%
- Vitamin C 54.22%
- Vitamin D 0.28%
- * Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
Diabetes Exchanges
- Exchange - Fat1
- Exchange - Fruit0
- Exchange - NonFat Milk0
- Exchange - Other Carbs0
- Exchange - Starch0
- Exchange - Vegetables2
- Exchange - Lean Meat4
- Exchange - Alcohol0
MyPlate Info
- MyPlate - Grain Total0 oz-eq
- MyPlate - Vegetable Total1 c
- MyPlate - Fruit0 c
- MyPlate - Dairy0 c
- MyPlate - Protein Total3 oz-eq