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Sausage and Chicken Gumbo
Contrary to popular belief, Southern cuisine does not have to involve frying everything (but it helps in many cases). Learn the secrets of country cooking with our Southern recipes. Y'all enjoy.
Yield: Makes 5 cups
Ingredients:
Olive oil cooking spray
1-1/2
cups chopped onions (about 2 medium)
4
cloves garlic, minced
1
tablespoon dried basil
1
teaspoon dried oregano
1/2
teaspoon dried tarragon
1/4
teaspoon dried thyme
2-1/2
pounds ripe tomatoes, peeled and cut into wedges
1
pound ground chicken, cooked, crumbled and drained
3/4
cup water
1/4
cup no-salt-added tomato paste
1/2
teaspoon salt
1/2
teaspoon black pepper
Preparation:
1.
Spray large nonstick skillet with cooking spray; heat over medium heat until hot. Add onions, garlic, basil, oregano, tarragon and thyme; cook and stir about 5 minutes or until onions are tender.
2.
Add tomatoes, chicken, water and tomato paste; heat to a boil. Reduce heat to low and simmer, uncovered, about 20 minutes or until sauce is reduced to 5 cups. Stir in salt and pepper.
Nutritional Information:
| Serving Size: 1/4 cup | |
| Sodium | 79 mg |
| Protein | 6 g |
| Fiber | 1 g |
| Carbohydrate | 5 g |
| Cholesterol | 14 mg |
| Saturated Fat | <1 g |
| Total Fat | 1 g |
| Calories from Fat | 15 % |
| Calories | 48 |
Dietary Exchange:
| Meat | 1/2 |
| Vegetable | 1 |
