Chicken and Andouille Gumbo - 18g Carbs, 4g Fiber, 6g Sugar
From: www.drgourmet.com
Servings: 6
Serving size: about 1 1/2 cups
This recipe can be multiplied by 2, 3.
This recipe makes very good leftovers, and like most soups, is better the next day.
Serve with Brown Rice
3 oz Andouille sausage (diced)
16 oz boneless skinless chicken thighs (cut into 1/2 inch cubes)
4 Tbsp olive oil
1/2 cup all purpose wheat flour or garbanzo flour
3 cloves garlic (minced)
1 large onion (diced)
1 large green bell pepper (seeded and diced)
3 medium stalks celery (diced)
2 cups water
4 cups no salt added chicken stock
2 Tbsp Worcestershire sauce
2 tsp gumbo file
1 tsp dried thyme leaves
4 tsp Tabasco sauce
4 tsp no salt added Creole seasoning
3 bay leaves
Place the sausage in a stock pot over medium high heat. Cook, stirring frequently, for about 2 minutes.
Add the chicken thighs and cook for about 8 to 10 minutes. Stir frequently.
Remove the sausage and chicken from the pan but leave the fat behind.
Add the olive oil to the pan and stir well. When the pan is hot add the flour.
Whisk well.
Add the flour a little at a time, whisking constantly.
Cook, whisking continuously, for about 8 to 10 minutes. Do not allow the flour to burn, but it should turn a nutty brown.
Add the onions, celery and peppers.
Cook for about ten minutes. Stir frequently.
Add the water, stock, Worcestershire, gumbo file, thyme, Tabasco, Creole seasoning and bay leaves.
Stir well and cover partially.
Reduce the heat and simmer for 2 1/2 hours.
Serve over brown rice.
Servings: 6
Serving size: about 1 1/2 cups
Nutrition pr Serving: 272 Calories, 123 Calories from Fat, 13g Total Fat, 2g Saturated Fat, 66mg Cholesterol, 628mg Sodium, 18g Total Carbs, 4g Dietary Fiber, 6g Sugars, 20g Protein
Vitamin A 15% - Vitamin C 65% - Calcium 8% - Iron 15% - Vitamin K 22 mcg - Potassium 633 mg - Magnesium 53 mg
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