Chicken and sausage gumbo is a Louisiana favorite. This low calorie okra chicken gumbo satisfies the craving and now contains less fat.
All authentic Louisiana Cajun gumbos require a roux. But many lovers of gumbo do not want the extra calories that comes from the oil required to make a traditional roux. A dry roux uses no oil. It is made in your oven or on your cook top. So gumbo made with it has less fat and calories.
Adding okra gives this recipe a distinctive flavor and provides a natural thickener. It adds body and color plus it is very satisfying.
The smoked turkey sausage infuses the same flavors as andouille or other smoked pork sausage but with fewer calories and less fat.
You will love this chicken gumbo recipe so make it often. Follow this link to easy instructions on how to make a dry roux in your oven.
1 packages frozen cut okra (10 once size)
1 tablespoon Smart Balance
1 cup chopped onions
1/2 cup chopped green pepper
1/2 cup chopped celery
2 cloves garlic diced
2 tablespoons tomato paste
1 can chopped tomatoes
1 tablespoon Tabasco
2 bay leaves
2 cups chicken sausage
3 chicken breast halves cut into bite size pieces
3 tablespoons chopped parsley
In a skillet melt the Smart Balance and add the okra. Cook on medium heat for 10 minutes stirring constantly and scraping the bottom of the skillet. If okra sticks use a little non stick cooking spray in the bottom of the skillet. Add the onions, celery, green pepper, garlic and tomato paste and simmer on reduced heat for 5 minutes stirring often. Remove from heat and set aside.
Spray the bottom of a large heavy pot with non stick cooking spray, add chicken breast pieces and brown well. If chicken sticks too much, remove and spray skillet again and continue browning. When chicken is brown remove and set aside.
Add chicken stock to the heavy pot and bring to a slow boil scraping bottom of the pot well. Add the cooked okra, onions and tomato paste and okra blend to this. Next add chicken sausage, tomatoes, dry roux, seasonings, Tabasco and bay leaves. Reduce heat to a slow simmer and cook uncovered for 15 minutes stirring occasionally.
Add the browned chicken to the pot and cook on lowest setting another 1 hour. Add chopped parsley and stir. Turn off heat, cover and let stand 5 minutes.
Serve with white rice and sprinkle with chopped green onions as a garnish. This will serve 5-7.
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