Ingrédients pour Reduced Fat Chicken And Sausage Gumbo
- All Purpose Flour
- 1 medium onion, chopped
- Bell Pepper
- 2 celery stalks, chopped
- Skinless Chicken
- 2 cups water (for cooking chicken)
- 1 lb smoked sausage, sliced
- Andouille Sausage
- Garlic Cloves
- Chicken Bouillon Cubes
- Green Onion Top
- Fresh Parsley
- 1 teaspoon salt
- 1/2 teaspoon black pepper
- Cayenne Pepper
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Comment préparer Reduced Fat Chicken And Sausage Gumbo
- **Make the Dry Roux:** In a heavy skillet over medium-high heat, whisk 1/2 cup all-purpose flour constantly for 15-20 minutes, scraping the bottom frequently, until it’s a deep mahogany color and fragrant. Reduce heat as needed to prevent burning.
- **Cool the Roux:** Remove from heat, stir for 1 minute, then mix a small amount with a drop or two of water to check for a smooth, rich color. Let cool completely. (Can be made ahead and frozen).
- **Prepare the Chicken:** Remove skin and fat from 1.5 lbs boneless, skinless chicken breasts. Cook in 2 cups water until cooked through (about 15-20 minutes). Let cool, then debone and chop into 1/2-inch pieces. Reserve the cooking liquid.
- **Sauté Vegetables & Sausage:** In a large skillet, heat 1 tablespoon olive oil over medium heat. Sauté 1 medium onion (chopped), 1 green bell pepper (chopped), and 2 celery stalks (chopped) until softened (about 5 minutes). Add 1 lb smoked sausage (sliced) and 1 lb andouille sausage (sliced) and cook for another 5 minutes.
- **Combine and Simmer:** Add reserved chicken broth (strain if desired), 4 cloves minced garlic, and the cooled dry roux to the skillet, whisking constantly to prevent lumps. Gradually add 4 cups chicken broth or water until desired consistency is reached (should be slightly thickened). Bring to a boil, then reduce heat and simmer for 30 minutes.
- **Season and Finish:** Stir in 1 teaspoon salt, 1/2 teaspoon black pepper, and a pinch of cayenne pepper (or more, to taste). In the last 5-10 minutes, stir in 1/4 cup chopped green onions and 1/4 cup chopped fresh parsley.
- **Serve:** Serve hot over cooked rice, with crusty French bread and a side salad.
- Optional: Add 1 (14.5 ounce) can diced tomatoes, undrained for added flavor and body.
Nutrition Information (Approximate per serving)
Sodium
20 g
Sugar
7g
Fat
16g
Carbs
3g
