DIET-FRIENDLY CHICKEN AND SAUSAGE GUMBO
This is a very hot and spicy gumbo, but a healthier version. It takes time, patience, love, and devotion. My husband and dad love this dish and will eat it for days, with no complaints of having leftovers. They savor every drop... they are so funny. Serve each portion over 1/2 cup cooked white rice.
Provided by Melissa Goff
Categories Gumbo
Time 1h45m
Yield 8
Number Of Ingredients 19
Steps:
- Combine cayenne pepper, paprika, salt, white pepper, black pepper, thyme, oregano, and bay leaf in a small bowl for the seasoning mix. Set aside.
- Combine 3/4 cup chicken broth with onions, celery, and green pepper in a heavy 4-quart soup pot. Cook over medium- to medium-high heat until vegetables are tender, about 5 minutes. Increase heat to high. Stir in the seasoning mix, file powder, hot sauce, and garlic. Cook, stirring constantly, until mixture is fragrant and vegetables are well coated, 6 to 8 minutes.
- Reduce heat to medium and stir in tomato sauce. Cook, stirring constantly, for 5 minutes. Mixture will begin to smoke and stick to the bottom of the pan; just keep stirring. Add remaining broth and bring to a boil. Add chicken and kielbasa. Reduce heat; cover and simmer, stirring occasionally, until flavors meld, 45 to 60 minutes.
Nutrition Facts : Calories 360.2 calories, Carbohydrate 14.3 g, Cholesterol 118.2 mg, Fat 14.1 g, Fiber 3.3 g, Protein 42.2 g, SaturatedFat 4.2 g, Sodium 1294.2 mg, Sugar 6.9 g
DIET-FRIENDLY CHICKEN AND SAUSAGE GUMBO
This is a very hot and spicy gumbo, but a healthier version. It takes time, patience, love, and devotion. My husband and dad love this dish and will eat it for days, with no complaints of having leftovers. They savor every drop... they are so funny. Serve each portion over 1/2 cup cooked white rice.
Provided by Melissa Goff
Categories Gumbo
Time 1h45m
Yield 8
Number Of Ingredients 19
Steps:
- Combine cayenne pepper, paprika, salt, white pepper, black pepper, thyme, oregano, and bay leaf in a small bowl for the seasoning mix. Set aside.
- Combine 3/4 cup chicken broth with onions, celery, and green pepper in a heavy 4-quart soup pot. Cook over medium- to medium-high heat until vegetables are tender, about 5 minutes. Increase heat to high. Stir in the seasoning mix, file powder, hot sauce, and garlic. Cook, stirring constantly, until mixture is fragrant and vegetables are well coated, 6 to 8 minutes.
- Reduce heat to medium and stir in tomato sauce. Cook, stirring constantly, for 5 minutes. Mixture will begin to smoke and stick to the bottom of the pan; just keep stirring. Add remaining broth and bring to a boil. Add chicken and kielbasa. Reduce heat; cover and simmer, stirring occasionally, until flavors meld, 45 to 60 minutes.
Nutrition Facts : Calories 360.2 calories, Carbohydrate 14.3 g, Cholesterol 118.2 mg, Fat 14.1 g, Fiber 3.3 g, Protein 42.2 g, SaturatedFat 4.2 g, Sodium 1294.2 mg, Sugar 6.9 g
DIABETIC CHICKEN GUMBO
It's a meal in a bowl. There are many versions of Gumbo, I'm sure that everyone has there own. I like this one that I found an site for diabetic's.
Provided by Annacia
Categories Gumbo
Time 1h35m
Yield 8 serving(s)
Number Of Ingredients 17
Steps:
- Place the chicken in a large soup pot with 1 cup of broth. Bring to a boil.
- Add the additional broth, water, onion, garlic, salt (omit this if you need to reduce total sodium), pepper, bay leaf, sage, red pepper flakes, and thyme and simmer for 20 minutes.
- Add the tomatoes, corn, and okra and simmer for 15 minutes.
- In a separate pan, heat the oil and flour and stir until the flour and oil are golden brown and bubbly, stirring constantly. Add 1 cup of the soup broth to the mixture and whisk until smooth.
- Add the mixture back to the soup pot and whisk until dissolved. Simmer 30 minutes. Stir in the rice the last 10 minutes of cooking.
Nutrition Facts : Calories 225, Fat 5.9, SaturatedFat 0.8, Cholesterol 36.3, Sodium 364.3, Carbohydrate 28.5, Fiber 3.1, Sugar 2.3, Protein 15.8
DIET-FRIENDLY CHICKEN AND SAUSAGE GUMBO
This is a very hot and spicy gumbo, but a healthier version. It takes time, patience, love, and devotion. My husband and dad love this dish and will eat it for days, with no complaints of having leftovers. They savor every drop... they are so funny. Serve each portion over 1/2 cup cooked white rice.
Provided by Melissa Goff
Categories Gumbo
Time 1h45m
Yield 8
Number Of Ingredients 19
Steps:
- Combine cayenne pepper, paprika, salt, white pepper, black pepper, thyme, oregano, and bay leaf in a small bowl for the seasoning mix. Set aside.
- Combine 3/4 cup chicken broth with onions, celery, and green pepper in a heavy 4-quart soup pot. Cook over medium- to medium-high heat until vegetables are tender, about 5 minutes. Increase heat to high. Stir in the seasoning mix, file powder, hot sauce, and garlic. Cook, stirring constantly, until mixture is fragrant and vegetables are well coated, 6 to 8 minutes.
- Reduce heat to medium and stir in tomato sauce. Cook, stirring constantly, for 5 minutes. Mixture will begin to smoke and stick to the bottom of the pan; just keep stirring. Add remaining broth and bring to a boil. Add chicken and kielbasa. Reduce heat; cover and simmer, stirring occasionally, until flavors meld, 45 to 60 minutes.
Nutrition Facts : Calories 360.2 calories, Carbohydrate 14.3 g, Cholesterol 118.2 mg, Fat 14.1 g, Fiber 3.3 g, Protein 42.2 g, SaturatedFat 4.2 g, Sodium 1294.2 mg, Sugar 6.9 g
REDUCED FAT CHICKEN AND SAUSAGE GUMBO
This is a variation of my dad's gumbo that includes a dry roux (made without oil). It has rich, nutty-brown flavor of traditional gumbos without most of the oil.
Provided by Red_Apple_Guy
Categories Gumbo
Time 1h10m
Yield 14 serving(s)
Number Of Ingredients 15
Steps:
- For the dry roux: In a heavy skillet over medium-high heat, heat the flour, stirring constantly with a spatula or whisk that scrapes the bottom of the skillet clean. Stir constantly to keep the flour browning evenly. When steam comes off the flour, reduce heat and keep stirring. Do not burn. Continue until it reaches a tan color. To test, remove from heat, stirring for 1 minute off-heat and place some of the mixture into a drop or two of water and force it to mix with the back of a spoon. You are looking for a mahogany color. When complete,remove from heat and continue stirring until cooking stops; then let stand a while to cool. This can be made ahead and stored in a zip-lock freezer bag in the freezer.
- Remove the skin and fat from the chicken. Cook with water to cover and cool. Debone and chop the chicken into small chunks. Reserve the liquid.
- In another large skillet, over a medium flame with a small amount of oil, heat the onions, peppers and celery; cook until the onions are clear, then add the smoked sausage and andouille. Add the broth from above and the garlic. Bring to a boil and reduce to a simmer. Mix the roux with water, whisking to be sure the roux is evenly wet and add to the gumbo. Now check the liquid, adding some broth or hot water if needed. It should have the color of the roux and be just slightly thickened. Simmer for about 30 minutes. Add salt and black pepper to taste, then add ground red (cayenne) pepper -- enough to just prick the tongue. About 5- 10 minutes before removing from heat, add the green onion tops and parsley. To serve, put a scoop of rice in your bowl and ladle on the gumbo. You should have plenty of French bread to complete your meal, and then top it off with a good tossed salad.
Nutrition Facts : Calories 174.8, Fat 9.7, SaturatedFat 3.3, Cholesterol 29.7, Sodium 484.4, Carbohydrate 11, Fiber 1.1, Sugar 1.9, Protein 10.4
DIET-FRIENDLY CHICKEN AND SAUSAGE GUMBO
This is a very hot and spicy gumbo, but a healthier version. It takes time, patience, love, and devotion. My husband and dad love this dish and will eat it for days, with no complaints of having leftovers. They savor every drop... they are so funny. Serve each portion over 1/2 cup cooked white rice.
Provided by Melissa Goff
Categories Gumbo
Time 1h45m
Yield 8
Number Of Ingredients 19
Steps:
- Combine cayenne pepper, paprika, salt, white pepper, black pepper, thyme, oregano, and bay leaf in a small bowl for the seasoning mix. Set aside.
- Combine 3/4 cup chicken broth with onions, celery, and green pepper in a heavy 4-quart soup pot. Cook over medium- to medium-high heat until vegetables are tender, about 5 minutes. Increase heat to high. Stir in the seasoning mix, file powder, hot sauce, and garlic. Cook, stirring constantly, until mixture is fragrant and vegetables are well coated, 6 to 8 minutes.
- Reduce heat to medium and stir in tomato sauce. Cook, stirring constantly, for 5 minutes. Mixture will begin to smoke and stick to the bottom of the pan; just keep stirring. Add remaining broth and bring to a boil. Add chicken and kielbasa. Reduce heat; cover and simmer, stirring occasionally, until flavors meld, 45 to 60 minutes.
Nutrition Facts : Calories 360.2 calories, Carbohydrate 14.3 g, Cholesterol 118.2 mg, Fat 14.1 g, Fiber 3.3 g, Protein 42.2 g, SaturatedFat 4.2 g, Sodium 1294.2 mg, Sugar 6.9 g
DIET-FRIENDLY CHICKEN AND SAUSAGE GUMBO
This is a very hot and spicy gumbo, but a healthier version. It takes time, patience, love, and devotion. My husband and dad love this dish and will eat it for days, with no complaints of having leftovers. They savor every drop... they are so funny. Serve each portion over 1/2 cup cooked white rice.
Provided by Melissa Goff
Categories Gumbo
Time 1h45m
Yield 8
Number Of Ingredients 19
Steps:
- Combine cayenne pepper, paprika, salt, white pepper, black pepper, thyme, oregano, and bay leaf in a small bowl for the seasoning mix. Set aside.
- Combine 3/4 cup chicken broth with onions, celery, and green pepper in a heavy 4-quart soup pot. Cook over medium- to medium-high heat until vegetables are tender, about 5 minutes. Increase heat to high. Stir in the seasoning mix, file powder, hot sauce, and garlic. Cook, stirring constantly, until mixture is fragrant and vegetables are well coated, 6 to 8 minutes.
- Reduce heat to medium and stir in tomato sauce. Cook, stirring constantly, for 5 minutes. Mixture will begin to smoke and stick to the bottom of the pan; just keep stirring. Add remaining broth and bring to a boil. Add chicken and kielbasa. Reduce heat; cover and simmer, stirring occasionally, until flavors meld, 45 to 60 minutes.
Nutrition Facts : Calories 360.2 calories, Carbohydrate 14.3 g, Cholesterol 118.2 mg, Fat 14.1 g, Fiber 3.3 g, Protein 42.2 g, SaturatedFat 4.2 g, Sodium 1294.2 mg, Sugar 6.9 g
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