Chicken and Smoked Sausage Gumbo


1 lb ea white & dark meat chicken meat
1 lb Savoie’s smoked sausage, sliced
1 c chopped onions
½ c chopped celery
½ c chopped green bell pepper
1 Tbsp minced garlic
7 qt chicken stock or broth
¾ c Savoie’s Dark Roux
2 tsp Tabasco Pepper Sauce
1 Tbsp Cajun Seasoning
½ c chopped green onions
¼ c minced parsley
6 c cooked rice

Chop chicken into bite-size pieces.
Heat a large pot, add the sliced smoked sausage, and cook until browned. Stir in the onion, celery, bell pepper, and garlic and cook for 5 minutes. Add the chicken stock and bring to a boil.
Add the dark roux, lower the heat and simmer for 60 minutes.
Add the chicken, Tabasco Pepper Sauce, and the Cajun seasoning. Simmer for an additional 30 minutes.
Adjust seasonings as needed. Stir in the green onions and parsley.
Divide the rice into 12 large bowls and ladle the gumbo over the rice.

Calories: 430
16g Fat (4.5g Saturated fat, 105mg Cholesterol.) 2,380mg Sodium. 40g Carbohydrates (1g Fiber, 4g Total sugar.) 29g Protein.

Lower fat: Use only white meat chicken. Substitute a reduced fat sausage such as Al Fresco Chicken Sausage for smoked sausage. Omit Savoie’s Roux and make skinny roux by baking 1 cup flour for 60-90 minutes at 400 degrees until golden brown. Combine with cold water and simmer in a pot for 20 minutes until desired thickness and color. 330 calories. 4g fat (1g saturated fat, 85mg cholesterol.) 2,350mg sodium. 37g carbohydrates (2g fiber, 4g sugar.) 31g protein.
Lower carbohydrate: Omit Savoie’s Roux and make a low-carb roux by substituting ⅓ cup (~1oz) whey protein isolate for flour to 1 cup of oil; cook until bubbly and desired color. Use a homemade carbohydrate-free broth. 370 calories. 28g fat (5g saturated fat, 95mg cholesterol.) 580mg sodium. 5g carbohydrates, 2g fiber, 2g sugar.) 25g protein.
Lower sodium: Use salt-free Cajun seasoning, and unsalted chicken or vegetable broth. 380 Calories. 12g Fat (3.5g Saturated fat, 85mg Cholesterol.) 330mg Sodium. 37g Carbohydrates (1g Fiber, 1g Total sugar.) 30g Protein.
Dairy-free: Recipe is dairy-free as is.
Gluten-free: Use gluten-free flour. Ensure Cajun seasoning is gluten-free. No significant change in macros.

October 24, 2022

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