Reduced Fat Chicken and Sausage Gumbo

Dive into the rich, hearty flavors of Southern comfort with this *Reduced Fat Chicken and Sausage Gumbo*! This lightened-up version of the Creole classic combines tender chunks of boneless, skinless chicken breast and smoky turkey sausage with a medley of fresh vegetables, including diced okra, yellow onion, and green bell pepper. A golden roux is the heart of this dish, delivering a rich, velvety texture without the extra fat. Simmered with low-sodium chicken broth, aromatic spices, and no-salt-added diced tomatoes, this gumbo is a healthier way to enjoy the bold, spicy warmth of traditional Cajun cooking. Served over a bed of nutty brown rice and topped with fresh parsley and green onions, this wholesome one-pot meal is perfect for weeknight dinners or entertaining a crowd. Comfort food has never been this guilt-free or delicious!

Nutriscore Rating: 75/100

Prep Time:20 mins

Cook Time:60 mins

Total Time:80 mins

Servings: 6

Ingredients

• 1 lb Boneless, skinless chicken breast
• 12 oz Turkey sausage (smoked or andouille, reduced fat)
• 2 tbsp Olive oil
• 3 tbsp All-purpose flour
• 1 medium Yellow onion, diced
• 1 medium Green bell pepper, diced
• 2 stalks Celery, diced
• 3 cloves Garlic cloves, minced
• 6 cups Low-sodium chicken broth
• 1 14.5 oz can Canned diced tomatoes (no salt added)
• 1 cup Okra, sliced
• 2 Bay leaves
• 1 tsp Paprika
• 1 tsp Dried thyme
• 0.25 tsp Cayenne pepper
• 1 tsp Salt
• 0.5 tsp Black pepper
• 4 cups Cooked brown rice
• 2 tbsp Chopped parsley (for garnish)
• 2 stalks Green onions, sliced (for garnish)

Directions

Step 1

Cut the chicken breast into bite-sized pieces. Slice the sausage into thin rounds. Set both aside.

Step 2

In a heavy-bottomed pot or Dutch oven, heat 2 tablespoons of olive oil over medium heat. Add the flour and whisk constantly to create a roux. Cook for 5-7 minutes or until the roux turns a light golden brown.

Step 3

Add the diced onion, bell pepper, and celery to the roux. Sauté for 5 minutes until softened. Stir in the minced garlic and cook for an additional 1 minute.

Step 4

Slowly pour in the chicken broth while stirring to incorporate the roux. Add the diced tomatoes, okra, bay leaves, paprika, thyme, cayenne pepper, salt, and black pepper. Stir well.

Step 5

Bring the mixture to a boil, then reduce the heat to low and simmer uncovered for 30 minutes, stirring occasionally.

Step 6

Add the chicken pieces and turkey sausage to the pot. Continue simmering for 20 minutes, or until the chicken is fully cooked and tender.

Step 7

Remove the bay leaves and adjust seasoning to taste if needed.

Step 8

To serve, spoon cooked brown rice into bowls and ladle the gumbo over the top. Garnish with chopped parsley and sliced green onions.

Nutrition Facts

Serving size	(4037.1g)

Amount per serving	% Daily Value*
Calories	2877.0

Total Fat 81.4g	0%
Saturated Fat 19.3g	0%
Polyunsaturated Fat 5.5g
Cholesterol 545.6mg	0%
Sodium 7222.5mg	0%
Total Carbohydrate 288.5g	0%
Dietary Fiber 32.7g	0%
Total Sugars 36.9g
Protein 244.3g	0%

Vitamin D 22.7IU	0%
Calcium 535.0mg	0%
Iron 19.4mg	0%
Potassium 4735.7mg	0%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 25.6%

Protein: 34.1%

Carbs: 40.3%