Diet-Friendly Chicken And Sausage Gumbo This is a very hot and spicy gumbo, but a healthier version. It takes time, patience, love, and devotion. My husband and dad love this dish and will eat it for days, with no complaints of having leftovers. They savor every drop… they are so funny. Serve each portion over 1/2 cup cooked white rice.
Combine cayenne pepper, paprika, salt, white pepper, black pepper, thyme, oregano, and bay leaf in a small bowl for the seasoning mix. Set aside.Advertisement
Combine 3/4 cup chicken broth with onions, celery, and green pepper in a heavy 4-quart soup pot. Cook over medium- to medium-high heat until vegetables are tender, about 5 minutes. Increase heat to high. Stir in the seasoning mix, file powder, hot sauce, and garlic. Cook, stirring constantly, until mixture is fragrant and vegetables are well coated, 6 to 8 minutes.
Reduce heat to medium and stir in tomato sauce. Cook, stirring constantly, for 5 minutes. Mixture will begin to smoke and stick to the bottom of the pan; just keep stirring. Add remaining broth and bring to a boil. Add chicken and kielbasa. Reduce heat; cover and simmer, stirring occasionally, until flavors meld, 45 to 60 minutes.
Per Serving: 360 calories; protein 42.2g; carbohydrates 14.3g; fat 14.1g; cholesterol 118.2mg; sodium 1294.2mg.