Gumbo
Serves 4
Note: I made serveral alterations to this recipe, the main one being they called for frozen onions, peppers and okra. I used fresh and sauted beforehand. I omitted the red pepper and added cajun seasoning. I substituted spicy chicken sausage for turkey kielbasa (about the same in fat content). I have reflected the changes below.
2 tablespoons flour
1 tablespoon vegetable oil
1 cup chopped onion
1 cup chopped green bell pepper
1 cup cut okra
1 cup chopped celery
1 teaspoon minced garlic
1/2 teaspoon thyme
1/4 teaspoon cajun spice (you might want more)
2 cups chopped skinless, boneless chicken breast (about 2 breasts), cooked
8 oz spicy chicken sausage, cooked
1 (14 1/2 oz) can diced tomatoes
1 (14 1/2 oz) can fat-free, less sodium chicken broth
Cook your choice of rice.
Saute fresh veggies with spices in large skillet. In a Dutch Oven combine flour and oil over medium-high and cook 3 minutes . Add fresh veggies into Dutch Oven, cook for another 3 minutes. Add tomatoes, broth, chicken, and sausage and cook until heated through. Serve over rice.
