NUTRITION

SERVINGS

INGREDIENTS

0.5 tbsp olive oil

0.5 tbsp whole wheat flour

4 oz chicken breast

1.5 oz chicken andouille sausage

0.5 cup yellow onion

0.25 cup celery

0.25 cup green bell pepper

1 clove garlic

0.5 cup okra

1 cup chicken bone broth

0.5 tsp smoked paprika

0.25 tsp dried thyme

0.13 tsp cayenne pepper

0.25 tsp sea salt

0.25 tsp black pepper

0.25 cup cooked brown rice

1 tbsp green onions

PREPARATION

• 1

  In a heavy-bottomed pot, heat the olive oil over medium heat and whisk in the flour constantly for 5 to 7 minutes until it develops a deep amber color.

• 2

  Add the diced onion, celery, and green bell pepper to the roux and sauté for 4 minutes until the vegetables begin to soften.

• 3

  Stir in the diced chicken breast and sliced chicken sausage, browning the meat slightly for about 3 minutes.

• 4

  Add the minced garlic, smoked paprika, dried thyme, cayenne pepper, sea salt, and black pepper, stirring for 1 minute to release the aromatics.

• 5

  Slowly pour in the chicken bone broth while stirring to incorporate the roux, then bring the mixture to a gentle boil.

• 6

  Add the sliced okra, reduce the heat to low, and simmer uncovered for 15 to 20 minutes until the chicken is cooked through and the liquid has thickened.

• 7

  Serve the hot gumbo over the cooked brown rice and garnish with fresh green onions.