Chicken Gumbo with Sausage and Okra

Chicken Gumbo

with Sausage and Okra

2 Servings
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Carb Conscious
These meals have 48g or less of net carbs (total carbs minus dietary fiber) per serving. They replace refined carbohydrates from sources like white flour, rice, and cane sugar with high-fiber foods like fresh vegetables, fruits, and whole grains.
600 Calories Or Less
Coming in at 600 calories or less per serving, these recipes are ideal for those choosing to monitor their caloric intake without sacrificing flavor. The US Food & Drug Administration uses 2000 calorie daily intake for general advice. The 600 calorie cap equates to 30% of the total 2000 calories per day based on 3 meals per day with 200 calories remaining for snack or beverage.
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From the Test Kitchen

Gumbo is a time-honored stew from Southern Louisiana. It borrows from several culinary traditions−notably Native American, West African and French. To create the base of this dish, you’ll use the “trinity” of aromatics popular in Cajun cuisine: onion, celery and bell pepper. To build the gumbo’s hearty texture, you’ll add okra, another hallmark of Southern cooking. Traditionally, the dish is made for social gatherings and shared. With that in mind, we’re delighted to share it with you.

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  • Nutrition
    PER SERVING
  • Calories
    655 Cals (est.)
fresh
ingredients
Chicken Gumbo with Sausage and Okra
Title
  • 1 Boneless, Skinless Chicken Breast
  • 6 oz Chicken Sausage
  • ½ cup Long Grain White Rice
  • 1 28-Ounce Can Crushed Tomatoes
  • 1 Green Bell Pepper
  • 1 stalk Celery
  • 1 Yellow Onion
  • 4 cloves Garlic
  • 2 Tbsps Butter
  • 2 Tbsps All-Purpose Flour
  • ¼ lb Okra
  • 1 Tbsp Cajun Spice
time-saving
tips & techniques
Okra
How To: Season to Taste
step-by-step
instructions
Cook Along Triangle Created with Sketch.
Prepare the ingredients:
1 Prepare the ingredients:

Wash and dry the fresh produce. Remove the chicken and sausage from the refrigerator to bring to room temperature. Peel and mince the garlic. Remove and discard the stem, seeds and ribs of the green bell pepper. Small dice the green bell pepper and celery. Peel and small dice the onion. Cut off and discard the stems of the okra; cut the okra into ½-inch rounds.

Make the roux:
2 Make the roux:

In a medium pot, melt the butter on medium heat. Add the flour and cook, stirring constantly, 3 to 5 minutes, or until fragrant and deep golden brown.

Start the gumbo:
3 Start the gumbo:

To the pot of roux, add a drizzle of olive oil and the green bell pepper, onion, celery and garlic; season with salt and pepper. Cook, stirring frequently, 2 to 4 minutes, or until the vegetables have softened.

Finish the gumbo:
4 Finish the gumbo:

Increase the heat to medium-high and add the chicken breast, sausage, crushed tomatoes, rice, Cajun seasoning, okra and 2 cups of water; season with a little salt. Bring the mixture to a boil. Once boiling, reduce the heat to medium-low and simmer, stirring occasionally, 15 to 18 minutes, or until the chicken and sausage are completely cooked through. Remove from heat.

Cut the sausage & chicken:
5 Cut the sausage & chicken:

Remove the cooked chicken and sausage from the pot. Carefully slice the sausage (it will be hot). Using 2 forks, shred the chicken. (Use one fork to hold the chicken steady on the cutting board. Use the other fork to tear the chicken into small pieces.)

Plate your dish:
6 Plate your dish:

Return the sliced sausage and shredded chicken to pot of gumbo. Stir to combine and season with salt and pepper to taste. Divide the gumbo between 2 bowls. Enjoy!

Tips from Home Chefs

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Chicken Gumbo

Prepare the ingredients:
1 Prepare the ingredients:

Wash and dry the fresh produce. Remove the chicken and sausage from the refrigerator to bring to room temperature. Peel and mince the garlic. Remove and discard the stem, seeds and ribs of the green bell pepper. Small dice the green bell pepper and celery. Peel and small dice the onion. Cut off and discard the stems of the okra; cut the okra into ½-inch rounds.

2 Make the roux:

In a medium pot, melt the butter on medium heat. Add the flour and cook, stirring constantly, 3 to 5 minutes, or until fragrant and deep golden brown.

Make the roux:
How To: Roux
Start the gumbo:
3 Start the gumbo:

To the pot of roux, add a drizzle of olive oil and the green bell pepper, onion, celery and garlic; season with salt and pepper. Cook, stirring frequently, 2 to 4 minutes, or until the vegetables have softened.

4 Finish the gumbo:

Increase the heat to medium-high and add the chicken breast, sausage, crushed tomatoes, rice, Cajun seasoning, okra and 2 cups of water; season with a little salt. Bring the mixture to a boil. Once boiling, reduce the heat to medium-low and simmer, stirring occasionally, 15 to 18 minutes, or until the chicken and sausage are completely cooked through. Remove from heat.

Finish the gumbo:
Cut the sausage & chicken:
5 Cut the sausage & chicken:

Remove the cooked chicken and sausage from the pot. Carefully slice the sausage (it will be hot). Using 2 forks, shred the chicken. (Use one fork to hold the chicken steady on the cutting board. Use the other fork to tear the chicken into small pieces.)

6 Plate your dish:

Return the sliced sausage and shredded chicken to pot of gumbo. Stir to combine and season with salt and pepper to taste. Divide the gumbo between 2 bowls. Enjoy!

Plate your dish:
How To: Season to Taste
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