Chicken and Sausage Gumbo

A lean but tasty version of a classic Louisiana recipe.

March 28, 2011

Classic gumbo requires three key ingredients—celery, green bell pepper, and onions. Okra also is traditional, but its viscous texture doesn't appeal to everyone. Instead of ham, this recipe calls for equally flavorful but much leaner turkey kielbasa.

Serves: 4
Prep: 10 min
Cook: 38 min
Total: 48 min

  • 1 tablespoon olive oil
  • 4 ounces turkey kielbasa, sliced
  • 1 large onion, chopped
  • 1 large green bell pepper, chopped
  • 2 ribs celery, chopped
  • 3 cloves garlic, minced
  • 1/4 teaspoon dried thyme
  • 2 tablespoons all-purpose flour
  • 1 can (14.5 ounces) reduced-sodium fat-free chicken broth
  • 1 can (14.5 ounces) unsalted diced tomatoes
  • 12 ounces boneless, skinless chicken thighs, trimmed, cut into 1" pieces
  • 1/2 teaspoon hot pepper sauce
  • 3 scallions, chopped
  • 2 cups hot cooked brown rice

1. HEAT the oil in a Dutch oven over medium-high heat.
2. Add the kielbasa, onion, bell pepper, celery, garlic, and thyme.
3. Cook, stirring occasionally, until crisp-tender, 6 to 7 minutes.
4. Stir in the flour and cook for 1 minute.
5. Add the broth, tomatoes, chicken, and hot pepper sauce.
6. Bring to a boil.
7. Reduce the heat to medium and simmer, partially covered, until thickened and the chicken is cooked through, about 28 to 30 minutes.
8. Remove from the heat and stir in the scallions.
9. Serve over the brown rice.

Nutritional Facts per serving
Calories     377.4 cal
Fat     13.2 g
Saturated fat     3.2 g
Cholesterol     74.4 mg
Sodium     592.3 mg
Carbohydrates     37.3 g
Total sugars     6.6 g
Dietary fiber     4.6 g
Protein     25.3 g

Courtesy of the Rodale Recipe Finder.

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