How to Make Diet-Friendly Chicken And Sausage Gumbo - A Step-by-Step Guide

When it comes to comfort food, few dishes can compete with the rich and hearty flavors of a good gumbo. The combination of spicy andouille sausage, tender chicken, and a flavorful broth make for a satisfying meal that's perfect for any occasion. However, traditional gumbo recipes can be high in fat and calories, making them less than ideal for anyone trying to watch their waistline. That's where our Diet-Friendly Chicken And Sausage Gumbo comes in.

This recipe takes all the classic fl...

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Ingredients

  • 1 ½ teaspoons cayenne pepper
  • 1 ½ teaspoons paprika
  • 1 teaspoon salt
  • ½ teaspoon ground white pepper
  • ½ teaspoon ground black pepper
  • ½ teaspoon dried thyme
  • ½ teaspoon dried oregano
  • 1 bay leaf, crumbled
  • ¾ cup low-sodium chicken broth
  • 2 cups chopped onions
  • 2 cups chopped celery
  • 2 cups chopped green bell pepper
  • 3 tablespoons gumbo file powder (such as Zatarain's®)
  • 1 tablespoon hot sauce (such as Tabasco®)
  • 1 teaspoon minced garlic
  • 1 ½ cups seasoned tomato sauce
  • 8 cups low-sodium chicken broth
  • 6 cups chopped cooked chicken
  • 1 pound turkey kielbasa, sliced and cut into bite-sized pieces

Information

  • Prep Time: 35 mins
  • Cook Time: 1 hr 10 mins
  • Total Time: 1 hr 45 mins
  • Servings: 8
  • Yield: 8 servings

  • Combine cayenne pepper, paprika, salt, white pepper, black pepper, thyme, oregano, and bay leaf in a small bowl for the seasoning mix. Set aside.
  • Combine 3/4 cup chicken broth with onions, celery, and green pepper in a heavy 4-quart soup pot. Cook over medium- to medium-high heat until vegetables are tender, about 5 minutes. Increase heat to high. Stir in the seasoning mix, file powder, hot sauce, and garlic. Cook, stirring constantly, until mixture is fragrant and vegetables are well coated, 6 to 8 minutes.
  • Reduce heat to medium and stir in tomato sauce. Cook, stirring constantly, for 5 minutes. Mixture will begin to smoke and stick to the bottom of the pan; just keep stirring. Add remaining broth and bring to a boil. Add chicken and kielbasa. Reduce heat; cover and simmer, stirring occasionally, until flavors meld, 45 to 60 minutes.
  • Nutrition

    360 cal.

    • Total Fat: 14g
    • Saturated Fat: 4g
    • Cholesterol: 118mg
    • Sodium: 1294mg
    • Total Carbohydrate: 14g
    • Dietary Fiber: 3g
    • Total Sugars: 7g
    • Protein: 42g
    • Vitamin C: 39mg
    • Calcium: 51mg
    • Iron: 3mg
    • Potassium: 566mg