A lighter, healthier gumbo made with a healthier roux, which begins with baking the flour until it's a nutty brown color. WW friendly with 3 SmartPoints per serving and Diabetic Friendly too!
1poundreduced-fat sausage, sliced in ¼-inch pieces (I used chicken andouille sausage)
2poundsboneless, skinless chicken breasts, cut in 1-inch pieces
1onion, chopped
1teaspoonminced garlic
1green bell pepper, seeded and chopped
2stalks celery, chopped
8cupsfat-free chicken broth
1package(16 ounces) frozen cut okra or fresh cut okra (optional)
1teaspoondried thyme leaves
¼teaspooncayenne pepper
Salt and pepper to taste
1bunchgreen onions, chopped
Instructions
Preheat oven 400F degrees.
Place flour on baking sheet and bake, stirring every 6 to 8 minutes, until dark nutty brown color. This should take about 20 minutes. Set aside.
In large non-stick pot coated with non-stick cooking spray, cook the sausage over medium heat until crispy brown. Remove any excess grease and set aside.
Recoat the skillet with non-stick cooking spray. Add the chicken and cook, stirring often, just until it begins to brown. Then add onion, garlic, green pepper, and celery, cooking until tender.
Stir in browned flour until it coats the chicken and vegetables.
Continue to stir while adding the chicken broth. Then add the okra, thyme, cayenne, and salt and pepper to taste.
Bring to boil, and then lower the heat and simmer 30 minutes or until chicken is tender.
Add sausage and green onions and continue to cook for about 5 more minutes.
Serve with rice.
Recipe Notes
Serving size: 1 cupClick here to see your WW PersonalPoints for this recipe and track it in the WW app or site.3*SmartPoints (Green plan)2*SmartPoints (Blue plan)2*SmartPoints (Purple plan)4*PointsPlus (Old plan)Diabetic Exchanges: 1 carbohydrate, 3 very lean meats
Nutrition Facts
Weight Watcher's Friendly Chicken & Sausage Gumbo
Amount Per Serving (1 cup)
Calories 160Calories from Fat 99
% Daily Value*
Fat 11g17%
Carbohydrates 12g4%
Fiber 2g8%
Protein 22g44%
* Percent Daily Values are based on a 2000 calorie diet.