Sausage and Chicken Gumbo

Yield: 4 servings (serving size: 1 1/2 cups gumbo and 1/2 cup rice)

Ingredients

• 1  (3 1/2-ounce) bag boil-in-bag rice
• 2  tablespoons  all-purpose flour
• 1  tablespoon  vegetable oil
• 1  cup  frozen chopped onion
• 1  cup  frozen chopped green bell pepper
• 1  cup  frozen cut okra
• 1  cup  chopped celery
• 1  teaspoon  bottled minced garlic
• 1/2  teaspoon  dried thyme
• 1/4  teaspoon  ground red pepper
• 2  cups  chopped roasted skinless, boneless chicken breasts (about 2 breasts)
• 8  ounces  turkey kielbasa, cut into 1-inch pieces
• 1  (14 1/2-ounce) can diced tomatoes with peppers and onion
• 1  (14 1/2-ounce) can fat-free, less-sodium chicken broth

Preparation

Cook rice according to package directions, omitting salt and fat.

While rice cooks, combine flour and oil in a Dutch oven; saute over medium-high heat 3 minutes. Add onion and next 6 ingredients (onion through red pepper); cook 3 minutes or until tender, stirring frequently.

Stir in chicken, kielbasa, tomatoes, and broth; cook 6 minutes or until thoroughly heated. Serve over rice.

Nutritional Information

Calories:

369 (28% from fat)

Fat:

11.3g (sat 2.7g,mono 4.8g,poly 3g)

Protein:

29.4g

Carbohydrate:

37g

Fiber:

3g

Cholesterol:

77mg

Iron:

2.2mg

Sodium:

949mg

Calcium:

92mg