Reduced Fat Chicken and Sausage Gumbo
Dive into the rich, hearty flavors of Southern comfort with this *Reduced Fat Chicken and Sausage Gumbo*! This lightened-up version of the Creole classic combines tender chunks of boneless, skinless chicken breast and smoky turkey sausage with a medley of fresh vegetables, including diced okra, yellow onion, and green bell pepper. A golden roux is the heart of this dish, delivering a rich, velvety texture without the extra fat. Simmered with low-sodium chicken broth, aromatic spices, and no-salt-added diced tomatoes, this gumbo is a healthier way to enjoy the bold, spicy warmth of traditional Cajun cooking. Served over a bed of nutty brown rice and topped with fresh parsley and green onions, this wholesome one-pot meal is perfect for weeknight dinners or entertaining a crowd. Comfort food has never been this guilt-free or delicious!
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Recipe Information
Ingredients
- 1 lb Boneless, skinless chicken breast
- 12 oz Turkey sausage (smoked or andouille, reduced fat)
- 2 tbsp Olive oil
- 3 tbsp All-purpose flour
- 1 medium Yellow onion, diced
- 1 medium Green bell pepper, diced
- 2 stalks Celery, diced
- 3 cloves Garlic cloves, minced
- 6 cups Low-sodium chicken broth
- 1 14.5 oz can Canned diced tomatoes (no salt added)
- 1 cup Okra, sliced
- 2 Bay leaves
- 1 tsp Paprika
- 1 tsp Dried thyme
- 0.25 tsp Cayenne pepper
- 1 tsp Salt
- 0.5 tsp Black pepper
- 4 cups Cooked brown rice
- 2 tbsp Chopped parsley (for garnish)
- 2 stalks Green onions, sliced (for garnish)
Instructions
Cut the chicken breast into bite-sized pieces. Slice the sausage into thin rounds. Set both aside.
In a heavy-bottomed pot or Dutch oven, heat 2 tablespoons of olive oil over medium heat. Add the flour and whisk constantly to create a roux. Cook for 5-7 minutes or until the roux turns a light golden brown.
Add the diced onion, bell pepper, and celery to the roux. Sauté for 5 minutes until softened. Stir in the minced garlic and cook for an additional 1 minute.
Slowly pour in the chicken broth while stirring to incorporate the roux. Add the diced tomatoes, okra, bay leaves, paprika, thyme, cayenne pepper, salt, and black pepper. Stir well.
Bring the mixture to a boil, then reduce the heat to low and simmer uncovered for 30 minutes, stirring occasionally.
Add the chicken pieces and turkey sausage to the pot. Continue simmering for 20 minutes, or until the chicken is fully cooked and tender.
Remove the bay leaves and adjust seasoning to taste if needed.
To serve, spoon cooked brown rice into bowls and ladle the gumbo over the top. Garnish with chopped parsley and sliced green onions.
Nutrition Facts
Calories |
324 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 12.1 g | 16% | |
| Saturated Fat | 2.8 g | 14% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 91 mg | 30% | |
| Sodium | 943 mg | 41% | |
| Total Carbohydrate | 16.0 g | 6% | |
| Dietary Fiber | 3.3 g | 12% | |
| Total Sugars | 5.0 g | ||
| Protein | 36.4 g | 73% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 96 mg | 7% | |
| Iron | 2.8 mg | 15% | |
| Potassium | 761 mg | 16% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
