by Holly Clegg 3 Comments
Easy Chicken and Sausage Gumbo Recipe with Healthy Gumbo Roux!
Easy Chicken and Sausage Gumbo is a Cajun healthy gumbo recipe favorite. If you’re looking for a gumbo recipe healthier, you are in the right place. When you think of Louisiana cuisine, gumbo comes to mind and especially in cold weather. This go-to favorite recipe is in Holly Clegg’s Gulf Coast Favorites cookbook.The secret to a healthy gumbo is in the healthy roux! Diabetic chicken gumbo recipes are hard to find. Best of all, when you taste this easy gumbo recipe, you would never know this is also a diabetic gumbo recipe!
No Time Consuming Roux for this Outstanding Healthy Gumbo
Don’t think this gumbo will have you standing over the stove for hours! The best part about this healthy roux is you can brown the flour ahead of time. If you’ve ever made gumbo, the roux is what is time consuming. With the roux done and if you buy pre-chopped seasoning, you can whip this healthy gumbo up for dinner.
Print Recipe
Servings 14 1-cup servings
Ingredients
- 1/2 cup all-purpose flour
- 1 lb reduced-fat sausage cut in 1/4-inch pieces
- 2 lb boneless, skinless chicken breasts cut in pieces
- 1 onion chopped
- 1 tsp garlic minced
- 1 green bell pepper cored and chopped
- 2 stalks celery chopped
- 8 cup fat-free chicken broth
- 1 16-ounce package frozen cut okra or fresh cut okra
- 1 tsp dried thyme leaves
- 1/4 tsp cayenne
- 1 bunch green onions chopped
Servings 14 1-cup servings
Ingredients
- 1/2 cup all-purpose flour
- 1 lb reduced-fat sausage cut in 1/4-inch pieces
- 2 lb boneless, skinless chicken breasts cut in pieces
- 1 onion chopped
- 1 tsp garlic minced
- 1 green bell pepper cored and chopped
- 2 stalks celery chopped
- 8 cup fat-free chicken broth
- 1 16-ounce package frozen cut okra or fresh cut okra
- 1 tsp dried thyme leaves
- 1/4 tsp cayenne
- 1 bunch green onions chopped
Instructions
Preheat oven 400ºF.
Place flour on baking sheet and bake 20 minutes. Stir every 7–10 minutes or until dark nutty brown color. Set aside.
In large nonstick pot coated with nonstick cooking spray, stir-fry sausage over medium heat and cook until crispy brown. Set aside and remove any excess grease. Recoat skillet with nonstick cooking spray.
Add chicken and cook, stirring until starting to brown and then add onion, garlic, green pepper, and celery, cooking until tender. Stir in browned flour, stir continuously.
Gradually add chicken broth, okra, thyme, cayenne, and season to taste. Bring to boil, lower heat and simmer 30 minutes or until chicken is tender. Add sausage and green onions cooking 5 more minutes.
Nutritional Info
Per Serving: Calories 160, Calories from fat (%) 11, Fat (g) 2, Saturated Fat (g) 1, Cholesterol (mg) 49, Sodium (mg) 550, Carbohydrate (g) 12, Dietary Fiber (g) 2, Sugars (g) 4, Protein (g) 22, Diabetic Exchanges: 1 carbohydrate, 3 very lean meat
How To Make Gumbo?
Who doesn’t associate a Chicken and Sausage gumbo with Louisiana? But with Holly Clegg’s Gulf Coast Favorites cookbook you get healthy Cajun recipes and even a healthy gumbo! You’ll find all of your favorite healthy crawfish recipes like most popular Crawfish Etouffee.
There are different kinds of gumbo but make yours with a healthy roux. However, if you are not in a region where seafood is plentiful, this chicken sausage gumbo is the answer. This diabetic gumbo boasts the rich traditional flavor of chicken gumbo without all the fat! Yes, you can even enjoy a healthy gumbo.
Must Have Favorite Louisiana Menus: Four Menus Full of Recipes with Cajun Flair!
Team Holly is so excited to give you Holly’s absolute favorite Southern recipes in this Louisiana Menus: Four Menus with a Cajun Flair downloadable e-book available for only $1.99! If you thought Southern comfort food isn’t healthy, think again. You get 4 favorite healthy Cajun menus, dinners, brunch and lunch; and best of all, it comes with a SHOPPING LIST so all the work is done for you from your menu to your grocery run!
Healthier and EASY-TO-MAKE Southern Cajun recipes with the nutritional information. If you have health concerns, gluten-free and diabetic-recipes are highlighted throughout.DOWNLOAD this go-to guide of delicious meals.
Women’s Health Magazine Features Holly’s Gumbo Recipe In Top Healthy and Delicious Soups for Weight Loss!
This is such a popular gumbo recipe because it’s easy to make wherever you live and also healthy. It is even a diabetic gumbo recipe making this soup the perfect choice for people who love Cajun recipes. Chicken and sausage gumbo recipe is even featured in Women’s Heath Magazine! Gulf Coast Favorites cookbook gives you the opportunity to enjoy all your favorite Cajun recipes but made trim and terrific!
Try Using Brown Rice with Your Healthy Gumbo
You can leave out the rice of the gumbo or try using brown rice for a nutritional boost. If you promise not to tell, Team Holly actually serves brown rice with our gumbo and nobody knows! One cup of white rice is less than 1 gram fiber while1 cup brown rice has 3 grams of fiber. That’s an easy nutritious transition.
Try this rice that comes in the bag. No more rice intimidation. The boil in a bag works perfectly and gives you smaller portions. Check it out as cooking is about convenience and time! Your family will love rice with all of these great healthy Louisiana recipes!
Chicken and Sausage Gumbo – Secret In Healthy Roux Plus Diabetic Chicken Gumbo!
The secret to a good gumbo is the roux and Holly’s secret is to use browned flour for a healthy roux. Not only is this roux a time saver, but you get that rich nutty flavor without all the fat. The gumbo tastes great and the roux bakes easily in the oven. You can make this healthy gumbo anywhere. Would you believe this delicious gumbo is also a diabetic chicken gumbo recipe? Also, gumbo freezes well and did you know you can also freeze extra rice?
Cook with a Wooden Spoon
Seems simple and silly to mention but a wooden spoon is where its at when cooking. Don’t get us wrong,heat resistant spatulas
are great (we love the colorful ones) but an old fashioned wooden spoon still works the best for stirring Holly’s chicken and gumbo recipe and other soup recipes.
There’s all sorts of shapes and sizes of wooden spoons. We like this curved spoon to get into the corners of the pot.
Have You Ever Used Silicon Pot Holders?
Once you use these silicon pot holders, they will be your one and only kitchen pot holders for several reasons. They are easy to use and best of all, they never get dirty. Cloth pot holders end up so filthy so these colorful clean heat resistant pot holders are inexpensive and the best!
Best of all, they double as a trivet to put hot pots on off the stove top or from the oven.
Enjoy Louisiana Recipes Wherever You Live
SHOP Holly Clegg’s cookbooks to enjoy Louisiana recipes wherever you live! Remember, this book includes everyday ingredients to recreate your favorite healthy Cajun recipes easily. BBQ Shrimp recipe is the best New Orleans BBQ Shrimp recipe and the fresh seafood recipes will win you over instantly. No more dinner decisions when you can flip through this book with 30 minute easy healthy recipes.
Get All of Holly’s Healthy Easy Cookbooks
