Weight Watcher's Friendly Chicken and Sausage Gumbo Recipe
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 2 Points per serving and Diabetic Friendly too!
Servings: 14
Ingredients
- 1/2 cup all-purpose flour
- 1 pound reduced-fat sausage, sliced in 1/4-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
- 1/4 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.
Notes
Serving size: 1 cup
WW Points: 2
Check the WW Points for this recipe and track it in the WW app.
(Must be logged into WW on a smartphone or tablet.) 3 SmartPoints (Green plan) 2 SmartPoints (Blue plan) 2 SmartPoints (Purple plan) 4 PointsPlus (Old plan) Diabetic Exchanges: 1 carbohydrate, 3 very lean meats
(Must be logged into WW on a smartphone or tablet.) 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
Serving: 1cup | Calories: 160kcal | Carbohydrates: 12g | Protein: 22g | Fat: 11g | Saturated Fat: 3g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 2g | Cholesterol: 64mg | Sodium: 945mg | Potassium: 429mg | Fiber: 2g | Sugar: 2g | Vitamin A: 462IU | Vitamin C: 17mg | Calcium: 43mg | Iron: 1mg