Chicken-And-Sausage Gumbo(Low-Fat)
A hearty, low-fat gumbo featuring chicken and sausage with bold Cajun flavors, perfect for a comforting yet health-conscious meal suitable for family dinners or gatherings.
Ingredients
- 3/4 cup all-purpose flour
- 1/2 pound 80% fat-free smoked sausage, sliced ⓘ
- vegetable cooking spray
- 6 skinned chicken breast halves ⓘ
- 1 cup chopped onion ⓘ
- 1/2 cup chopped green pepper ⓘ
- 1/2 cup sliced celery ⓘ
- 2 quarts hot water ⓘ
- 3 cloves garlic, minced ⓘ
- 2 bay leaves ⓘ
- 2 teaspoons reduced sodium Cajun seasoning ⓘ
- 1/2 teaspoon dried thyme ⓘ
- 1 tablespoon low sodium Worcestershire sauce ⓘ
- 1 teaspoon hot sauce ⓘ
- 1/2 cup sliced green onions ⓘ
- 4 cups cooked rice ⓘ
Instructions
- Place flour in a 13 x 9 x 2-inch pan and bake at 400°F for 15 minutes, stirring every 5 minutes until the flour is caramel-colored.
- Brown the sausage slices in a Dutch oven coated with cooking spray over medium heat, then drain and pat dry.
- Wipe drippings from the Dutch oven.
- Brown the chicken breasts, then drain and pat dry. Wipe drippings from the Dutch oven.
- In the Dutch oven, sauté the chopped onion, green pepper, and sliced celery until tender.
- Add hot water, minced garlic, bay leaves, Cajun seasoning, dried thyme, Worcestershire sauce, and hot sauce to the pot.
- Return the cooked sausage and chicken to the pot, bring to a boil, then reduce heat and simmer until flavors meld, about 30 minutes.
- Remove bay leaves, stir in sliced green onions, and serve over cooked rice.
Tips & Substitutions
For a thicker gumbo, you can increase the amount of flour used in the roux. If you prefer a spicier dish, feel free to add more hot sauce or include diced jalapeños. You can substitute the smoked sausage with turkey sausage for a healthier option, or even use plant-based sausage for a vegetarian version. Serve with a side of cornbread for a complete meal.
Serving Suggestions
Serve this gumbo hot over a generous scoop of cooked rice, and garnish with sliced green onions for freshness. A side of crusty bread or cornbread pairs beautifully with this dish, helping to soak up the flavorful broth. Consider serving a light salad or a refreshing coleslaw to complement the richness of the gumbo.
Storage & Reheating
Store leftover gumbo in an airtight container in the refrigerator for up to 3 days. To reheat, warm it in a saucepan over medium heat, stirring occasionally. If the gumbo thickens too much in the fridge, add a splash of water or broth while reheating to reach your desired consistency.
Nutrition & Diet Analysis (per serving)
Each serving of Chicken-And-Sausage Gumbo(Low-Fat) contains roughly 572 calories, with 13g protein, 98g carbohydrates, and 18g fat. It is an excellent source of iron (106% of the Daily Value), vitamin C (59% of the Daily Value), and dietary fiber (50% of the Daily Value), and a good source of vitamin A and potassium. Note that it is relatively high in sodium, at 899mg per serving (39% of the Daily Value).
Estimated from ingredients & per-serving nutrition — verify against package labels for allergies or strict diets.
* % Daily Values based on a 2,000 calorie diet (FDA 2020).
Frequently Asked Questions
Can I use frozen chicken breasts for this recipe?
Yes, you can use frozen chicken breasts. Just ensure they are fully thawed before cooking for even browning. If they are still slightly frozen, you may need to cook them a little longer until they are fully cooked through.
What can I substitute for the Cajun seasoning?
If you don’t have Cajun seasoning on hand, you can make your own by combining paprika, cayenne pepper, garlic powder, onion powder, and dried oregano. Adjust the spice level to your taste. Alternatively, a good quality Creole seasoning can also work well in this recipe.
How can I make this gumbo spicier?
To increase the heat, add more hot sauce to the gumbo or include diced fresh jalapeños or cayenne pepper during cooking. You can also serve the gumbo with additional hot sauce on the side, allowing each guest to customize the spice level to their preference.
Nutrition is estimated from USDA FoodData Central ingredient data and may vary with brand, portion and preparation — see our methodology. This information is for general educational purposes only and is not medical or dietary advice (disclaimer).