Creole-style chicken gumbo
5 Servings
Ingredients
| Quantity | Ingredient | |
|---|---|---|
| 1 | tablespoon | Canola oil |
| 1 | cup | Yellow onion; finely chopped |
| 1 | cup | Celery; finely chopped |
| 2 | larges | Garlic cloves; finely minced |
| 1 | large | Green bell pepper; finely chopped |
| 4 | Skinless boneless chicken breast halves; cut in quarters | |
| 4 | ounces | Andouille sausage; chopped |
| 1 | cup | Fat-free chicken broth; * see note |
| 1 | can | Tomatoes; in puree, 14 oz. |
| 1 | teaspoon | Tabasco sauce; or more to taste |
| ⅛ | teaspoon | Cayenne |
| ¼ | cup | Parsley; flat leaf, chopped |
| 1 | teaspoon | Dried thyme |
| ½ | teaspoon | Freshly ground black pepper |
| 2 | teaspoons | Gumbo seasoning or file powder |
| 1 | tablespoon | Tomato paste |
Directions
1. In a large nonstick skillet lightly coated with cooking spray, heat oil.
Add the onion, celery, garlic, and bell pepper and cook, stirring, until the onion is translucent, about 5 minutes.
2. To the skillet, add the chicken pieces and cook over medium heat until lightly browned , about 6 minutes. Add the sausage and cook for 3 minutes more.
3. To the skillet, add the chicken stock, tomatoes in puree, Tabasco sauce, cayenne, parsley, thyme, black pepper, gumbo seasoning, and tomato paste.
Stir well. Bring the sauce to a boil, reduce the heat to a simmer, and cook until the chicken is done, about 6 to 8 minutes. Adjust the seasoning with salt and Tabasco. Serve over hot rice.
NOTES : * original recipe called for "defatted chicken stock," but I used fat-free canned broth
Recipe by: Low-Fat Chicken Breasts by Diane Rozas Posted to EAT-LF Digest by "Kathy Rogers" <kathyrogers@...> on Oct 9, 1998, converted by MM_Buster v2.0l.