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Weight Watchers Friendly Chicken and Sausage Gumbo - 3 SmartPoints
4.2 from 15 votes

Weight Watcher's Friendly Chicken & Sausage Gumbo

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!
Prep Time20 mins
Cook Time1 hr 15 mins
Total Time1 hr 35 mins
Servings: 14
Calories: 160
Author: Martha McKinnon | Simple Nourished Living

Ingredients

  • ½ cup all-purpose flour
  • 1 pound reduced-fat sausage, sliced in ¼-inch pieces (I used chicken andouille sausage)
  • 2 pounds boneless, skinless chicken breasts, cut in 1-inch pieces
  • 1 onion, chopped
  • 1 teaspoon minced garlic
  • 1 green bell pepper, seeded and chopped
  • 2 stalks celery, chopped
  • 8 cups fat-free chicken broth
  • 1 package (16 ounces) frozen cut okra or fresh cut okra (optional)
  • 1 teaspoon dried thyme leaves
  • ¼ teaspoon cayenne pepper
  • Salt and pepper to taste
  • 1 bunch green 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

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 160 Calories from Fat 99
% Daily Value*
Fat 11g17%
Carbohydrates 12g4%
Fiber 2g8%
Protein 22g44%
* Percent Daily Values are based on a 2000 calorie diet.