NUTRITION

SERVINGS

INGREDIENTS

4 oz chicken breast

1.5 oz smoked turkey sausage

0.5 tbsp extra virgin olive oil

1 tbsp whole wheat flour

0.5 cup yellow onion

0.5 cup green bell pepper

0.5 cup celery

1 clove garlic

1.5 cup low-sodium chicken broth

0.5 cup sliced okra

1 tsp cajun seasoning

0.5 tsp dried thyme

1 whole bay leaf

0.25 tsp sea salt

0.25 tsp black pepper

0.25 cup cooked brown rice

PREPARATION

• 1

  Dice the chicken breast into 1-inch pieces and slice the turkey sausage into rounds.

• 2

  Heat a large pot over medium heat. Add the chicken and sausage, searing until browned on all sides, then remove and set aside.

• 3

  In the same pot, add the olive oil and whole wheat flour. Whisk constantly for 5-7 minutes until the roux turns a deep caramel color.

• 4

  Add the diced onion, bell pepper, and celery to the roux. Sauté for 5 minutes until the vegetables soften.

• 5

  Stir in the minced garlic, Cajun seasoning, thyme, salt, and pepper, cooking for 1 minute until fragrant.

• 6

  Slowly pour in the chicken broth while whisking to incorporate the roux. Add the bay leaf and return the chicken and sausage to the pot.

• 7

  Bring to a boil, then reduce heat to low. Cover and simmer for 15 minutes.

• 8

  Add the sliced okra and simmer for an additional 10 minutes until the gumbo has thickened.

• 9

  Remove the bay leaf and serve the gumbo hot over the cooked brown rice.