Saturday, May 19, 2012

Chicken and Sausage Gumbo

I looked up a bunch of recipes on line, and in my books, and came up with this recipe.
It's low carb on purpose, so, no roux, and no white rice....it's low fat, and not very spicy so I can actually eat it...so no andouille sausage.....but it's so full of veggies and meat, those things won't be missed!  (so, in other words, it's not really very traditional, but it is healthy and delicious!)

1 boneless, skinless chicken breast half, diced
1 package of smoked turkey sausage, cut into rounds that are then cut in half
1 sweet onion, diced
1 bunch scallions, chopped
1 red bell pepper, cored and diced
2 ribs celery, diced
1 C chopped okra
1 can crushed tomatoes
1 can red beans, drained and rinsed
2 cloves garlic
Gumbo file powder
Louisiana style seasoning powder
thyme
basil
Worcestershire sauce
salt
pepper
oil
1 large box organic low sodium chicken broth

In a large soup pot, brown the sausage in a little oil. Remove from pan and set aside.  Brown the chicken in the same oil, with the Louisiana seasoning.  Remove from pan and set aside.
Add a little more oil to the pot, cook the onions, garlic, and scallions for a few minutes.  Add the pepper, celery and okra.  Saute until colors brighten, then add the tomatoes, beans, Worcestershire, other seasonings, and broth.

Bring to a boil, then reduce to a simmer, and cook a good long time, until all of the veggies are soft, and the flavors have melded. 







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