Chicken and Sausage Gumbo

  • prep: 15 min
  • cook: 0 hr
  • total: 15 min
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  • servings:
  • Summary

    This classic Louisiana stew, thickened and flavored with okra, is traditionally served over white rice, but crusty French bread would also be good for soaking up the rich broth. For a spicier stew, add a dash or two of hot sauce.

    Ingredients

    • 1 tablespoon olive oil
    • 1 pound boneless, skinless chicken thighs
    • Coarse salt and ground pepper
    • 6 ounces andouille or smoked sausage, halved lengthwise and cut into 1/4-inch pieces
    • 1 medium onion, diced
    • 1 medium green bell pepper, ribs and seeds removed, diced
    • 2 stalks celery, diced
    • 1 tablespoon tomato paste
    • 2 teaspoons dried thyme
    • 1 pound okra, cut into 1/2-inch-thick rounds
    • 2 vine-ripened tomatoes, diced
    • 1/4 cup chopped fresh parsley, for garnish (optional)
    • 2 tablespoons all-purpose flour

    Instructions

    Click Here For Step-By-Step Instructions

    Tags

    Nutrition

    Nutritional Info
    • Servings Per Recipe: 4
    • Amount Per Serving
    • Calories: 685 % Daily Value *
    • Total Fat: 16 g 24.87%
    • Saturated Fat: 3 g 16.09%
    • Trans Fat: 0 g %
    • Cholesterol: 107 mg 35.53%
    • Sodium: 174 mg 7.24%
    • Calcium: 108 mg 10.83%
    • Potassium: 993 mg 28.37%
    • Magnesium: 0 mg 0%
    • Iron: 8 mg 42.32%
    • Zinc: 0 mg 0%
    • Total Carbohydrate: 92 g %
    • Dietary Fiber: 15 g 61.19%
    • Sugar: 3 g
    • Protein: 40 g
    • Alcohol: 0 g
    • Omega 3 Fatty Acid: 0 g
    • Omega 6 Fatty Acid: 1 g
    • Vitamin A 26.04%
    • Vitamin C 32.32%
    • 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 - Starch6
    • Exchange - Vegetables1
    • Exchange - Lean Meat3
    • Exchange - Alcohol0
    MyPlate Info
    • MyPlate - Grain Total7 oz-eq
    • MyPlate - Vegetable Total1 c
    • MyPlate - Fruit0 c
    • MyPlate - Dairy0 c
    • MyPlate - Protein Total3 oz-eq

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