Reduced Fat Chicken And Sausage Gumbo Recipes

CHICKEN AND ANDOUILLE SAUSAGE GUMBO

Steps:

• Cook sausage in a Dutch oven over medium heat, stirring constantly until browned, about 5 minutes. Remove sausage to a bowl and reserve drippings in the Dutch oven.
• Cook chicken in the drippings over medium heat to brown both sides, about 2 1/2 minutes per side. Remove chicken and set aside.
• Heat oil in the Dutch oven. Add flour; cook and stir constantly over medium heat until roux is thick and the color of chocolate, 20 to 30 minutes. Be careful not to burn or you'll have to start again.
• Add celery, onion, and bell pepper; cook and stir for 6 minutes. Add garlic and cook until fragrant, about 2 minutes longer. Stir in hot broth and bring to a boil.
• Add chicken breasts, Worcestershire sauce, Creole seasoning, thyme, pepper flakes, and bay leaves. Reduce heat and simmer, stirring occasionally, until chicken is no longer pink in the center and the juices run clear, about 1 hour. Remove chicken and let cool.
• Add sausage to the gumbo and simmer for 30 minutes.
• Shred cooled chicken and add to the gumbo with green onions. Simmer for another 30 minutes.
• Remove gumbo from the heat. Discard bay leaves and sprinkle gumbo with file powder. Serve over hot rice.

CHICKEN AND SMOKED SAUSAGE GUMBO

Steps:

• Combine the oil and flour in a large cast iron or enameled cast iron Dutch oven over medium heat. Stirring slowly and constantly for 20 to 25 minutes, make a dark brown roux, the color of chocolate. Add the onions, celery, and bell peppers and continue to stir for 4 to 5 minutes, or until wilted. Add the sausage, salt, cayenne, and bay leaves. Continue to stir for 3 to 4 minutes. Add the chicken broth. Stir until the roux mixture and water are well combined. Bring to a boil, then reduce heat to medium-low. Cook, uncovered, stirring occasionally, for 1 hour.
• Season the chicken with the rub and add to the pot. Simmer for 2 hours. Skim off any fat that rises to the surface. Remove from the heat. Stir in the parsley, green onions, and file powder. Remove the bay leaves and serve in deep bowls.
• Combine all ingredients and store in an air-tight container.

REDUCED FAT CHICKEN AND SAUSAGE GUMBO

Steps:

• For the dry roux: In a heavy skillet over medium-high heat, heat the flour, stirring constantly with a spatula or whisk that scrapes the bottom of the skillet clean. Stir constantly to keep the flour browning evenly. When steam comes off the flour, reduce heat and keep stirring. Do not burn. Continue until it reaches a tan color. To test, remove from heat, stirring for 1 minute off-heat and place some of the mixture into a drop or two of water and force it to mix with the back of a spoon. You are looking for a mahogany color. When complete,remove from heat and continue stirring until cooking stops; then let stand a while to cool. This can be made ahead and stored in a zip-lock freezer bag in the freezer.
• Remove the skin and fat from the chicken. Cook with water to cover and cool. Debone and chop the chicken into small chunks. Reserve the liquid.
• In another large skillet, over a medium flame with a small amount of oil, heat the onions, peppers and celery; cook until the onions are clear, then add the smoked sausage and andouille. Add the broth from above and the garlic. Bring to a boil and reduce to a simmer. Mix the roux with water, whisking to be sure the roux is evenly wet and add to the gumbo. Now check the liquid, adding some broth or hot water if needed. It should have the color of the roux and be just slightly thickened. Simmer for about 30 minutes. Add salt and black pepper to taste, then add ground red (cayenne) pepper -- enough to just prick the tongue. About 5- 10 minutes before removing from heat, add the green onion tops and parsley. To serve, put a scoop of rice in your bowl and ladle on the gumbo. You should have plenty of French bread to complete your meal, and then top it off with a good tossed salad.

LOW-FAT GUMBO

Steps:

• Heat broth and mix hot spices, celery, bell pepper, and garlic till softened.
• Add stewed tomatoes, okra, salt and pepper, and hot sauce - I added more extra spicy mix.
• Let simmer at least 20 minutes.
• Add shrimp onions, corn, and a little garlic powder.
• Can be served over rice.

CHICKEN SAUSAGE GUMBO

Steps:

• in pot, put 6 cups water, chicken buillion, tomatoes, okra, spices, chicken meat.
• Bring to a boil, then reduce to simmer.
• In pan, put oil, sausage, and fresh vegetables.
• Cook unitil sausage is browned and veggies are softening.
• Add contents of pan to pot of liquid.
• Simmer for 20 minutes.
• Serve over rice.

LOW FAT CHICKEN AND SHRIMP GUMBO

Steps:

• Combine the the first 11 ingredients in a small bowl.
• Sprinkle the diced chicken with 1 tablespoon of the seasoning mix, and.
• sprinkle the shrimp with another 1 tablespoon of the seasoning mix.
• Preheat a heavy 5-quart pot over high heat to 350°,about 4 minutes.
• Add 3 cups of the mustard greens, 2 cups of the onions, all of the bell.
• peppers and the celery, 1 cup of the okra, and the bay leaves. Cook,.
• stirring occasionally to check for sticking, about 8 minutes.
• Add the apple juice and remaining seasoning mix, stir, and cook until.
• most of the liquid is absorbed, about 6 to 8 minutes. Add the seasoned.
• chicken, cover the pot, and cook 2 minutes. Add the browned flour and stir.
• until it is completely absorbed and a paste forms. Cover and cook 1 minute.
• Add both the stocks, stir well, cover, and bring to a boil, and cook 3.
• minutes. Add the collard greens, the remaining mustard greens, onions, and.
• okra, and mix thoroughly. Cover the pot and bring to a boil, about 5.
• minutes. Add the seasoned shrimp, stir, bring to a boil, and cook until.
• shrimp turn pink and plump, about 3 to 4 minutes. Serve over rice.

SLOW-COOKER CHICKEN AND RICE GUMBO SOUP

Steps:

• Mix all ingredients except okra, rice and pepper sauce in 4- to 5-quart slow cooker.
• Cover and cook on low heat setting 6 hours 30 minutes to 7 hours or until chicken is no longer pink in center. Stir in okra. Cover and cook on low heat setting 20 minutes longer.
• Spoon soup over rice in soup bowls. Serve with pepper sauce. Note:This recipe was tested in slow cookers with heating elements in the side and bottom of the cooker, not in cookers that stand only on a heated base. For slow cookers with just a heated base, follow the manufacturer's directions for layering ingredients and choosing a temperature.