Reduced Fat Chicken and Sausage Gumbo

When making gumbo, the base is called a roux. The traditional method of making a roux is to brown the flour in a skillet with oil, which adds a significant amount of calories and fat. You'll never miss the fat and calories using this method. Isn't it great to be able to "Eat What you Love" without the guilt?


1 cup flour
1 1/2 pounds chicken (boneless, skinless)
1/2 pound link sausage (reduced fat turkey sausage)
1 1/2 cups onions, chopped
1/2 cup celery, chopped
1/2 cup green bell pepper, chopped
8 cups hot water
1 tsp salt
1/2 tsp ground red pepper
2 bay leaves
1 chicken boullion cube
2 Tbsp parsley
1/2 Tbsp garlic
2 tsp Cajun seasoning (i.e. Tony Chachere's Original Seasoning)
1/2 tsp dried thyme
1 tsp hot sauce


Place flour in a 13x9x2' pan. Bake at 400 degrees for 15 minutes or until caramel colored. Stir every 5 minutes. An envelope of brown gravy mix may be used instead of brown flour. Brown chicken over medium heat in a Dutch oven coated with non-stick spray. Add sausage, stirring to brown. Remove sausage and chicken and set aside. Saute vegetables, except green onions, in Dutch oven until tender. Sprinkle with cooked flour. Gradually stir in water; bring to a boil. Add chicken, sausage and seasonings, except parsley. Reduce heat and simmer uncovered for 1 hour. Stir in green onions and parsley, cook uncovered an additional 5 minutes. Remove and discard bay leaves; serve over rice.

Yield: 8 servings of about 1 cup each
calories: 180
Fat: 5 grams