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Chicken and Sausage Gumbo

Hands-on time 30 mins
Total time 30 mins
Yield

Serves 6 (serving size: 1/2 cup rice and 1 cup gumbo)

We call for all-purpose flour in the roux of this gumbo because whole-grain flours may burn in the pan and become too bitter. But in place of the usual white rice, this deeply spiced stew goes over convenient precooked brown rice.

Ingredients

  • 6 ounces andouille sausage, finely chopped
  • 2 tablespoons butter
  • 2 tablespoons canola oil
  • 1.5 ounces all-purpose flour (about 1/3 cup)
  • 8 ounces skinless, boneless chicken thighs, cut into bite-sized pieces
  • 1 cup chopped onion
  • 3/4 cup chopped green bell pepper (about 1 medium)
  • 1/2 cup thinly sliced celery
  • 1 tablespoon salt-free Cajun/Creole seasoning
  • 1/2 teaspoon salt
  • 5 garlic cloves, minced
  • 3 cups unsalted chicken stock (such as Swanson)
  • 1 (14.5-ounce) can unsalted whole tomatoes, drained and crushed
  • 1 cup frozen cut okra
  • 3 cups bagged precooked brown rice

Nutrition Information

  • calories 376
  • fat 16.1 g
  • satfat 5.6 g
  • monofat 7.3 g
  • polyfat 2.7 g
  • protein 19 g
  • carbohydrate 37 g
  • fiber 4 g
  • sugars 4 g
  • Est. Added Sugars 0 g
  • cholesterol 57 mg
  • iron 3 mg
  • sodium 559 mg
  • calcium 70 mg

How to Make It

  1. Heat a Dutch oven over medium-high heat. Add sausage to pan; sauté 5 minutes, turning to brown on all sides. Remove sausage from pan using a slotted spoon, and drain on paper towels.

  2. Melt butter in drippings in pan. Add oil to pan; swirl. Weigh or lightly spoon flour into a dry measuring cup; level with a knife. Stir flour into butter mixture; cook 3 minutes or until our mixture starts to brown, stirring constantly with a whisk.

  3. Add chicken to pan; sauté 4 minutes, stirring frequently. Add onion and next 5 ingredients (through garlic) to pan; sauté 6 minutes or until vegetables are tender, stirring occasionally. Add stock and tomatoes to pan; bring to a boil. Return sausage to pan; stir in okra. Reduce heat, and simmer 6 minutes, stirring occasionally. Divide rice among 6 bowls. Ladle gumbo over rice.

Cook's Notes

Executive Editor at Cooking Light, Ann Pittman, explores whole grain's all-around awesomeness in her new book, Everyday Whole Grains: 175 Recipes from Amaranth to Wild Rice. This complete guide to healthy, hearty, and incredibly versatile whole grains includes something for everyone and offers innovative new techniques to ensure the most flavorful results. From simple, delicious sides to satisfying mains and sublime desserts, this James Beard Award-winning author educates, inspires and does not disappoint. Discover a whole new way of looking at whole grains, how they are prepared, and how they can be incorporated into a healthy diet at every meal.

Also appeared in: Oxmoor House, March, 2016, Everyday Whole Grains: 175 Recipes from Amaranth to Wild Rice;