7
260
80

Ingredients

  • 8 ounces chicken breast
  • 7 ounces turkey sausage
  • 1/4 onion
  • 1/2 green pepper
  • 1 can tomatoes (and Okra Low Sodium Chicken Broth)
  • oil (Cajun Seasoning)
  • brown rice

Directions

  1. Begin cooking your brown rice. Typically brown rice will take 30-45 minutes. Once the rice starts cooking this should be enough time to prepare and simmer your gumbo having both finish at the same time.
  2. Chop your green pepper and onion.
  3. Cut your sausage into thin slices.
  4. Saute your green pepper, onion, and sausage in a pot together with a small amount of heated oil. Season to taste with cajun seasoning.
  5. While you're sauteing the first three ingredients slice your chicken breasts into thin, small strips.
  6. Once the vegetables soften and the sausage shows the first signs of browning add the chicken.
  7. Cook together until the chicken is almost cooked throughout.
  8. If the mix seems too greasy you can drain it. Since I'm using turkey sausage I usually don't drain to keep the flavor.
  9. Add your can of tomatoes and okra along with chicken broth until the pot is about 1/2 way full.
  10. Let simmer on medium-low heat for at least 15 minutes if not more.
  11. Serve over brown rice with cornbread.
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NutritionView more

260Calories
Sodium15%DV370mg
Fat17%DV11g
Protein47%DV24g
Carbs5%DV15g
Fiber8%DV2g

PER SERVING *

Calories260Calories from Fat100
% DAILY VALUE*
Total Fat11g17%
Saturated Fat2g10%
Trans Fat
Cholesterol75mg25%
Sodium370mg15%
Potassium620mg18%
Protein24g47%
Calories from Fat100
% DAILY VALUE*
Total Carbohydrate15g5%
Dietary Fiber2g8%
Sugars3g6%
Vitamin A
Vitamin C
Calcium
Iron

* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.

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