Chicken and Sausage Gumbo

Chicken and Sausage Gumbo

lowsodium_gumbo-phzuniquedivaTake a popular Southern cuisine and make it low sodium (healthier) still keep the reach most delicious flavor.  Chicken and Sausage Gumbo is a hearty roux-based soup popular in the Southern states like Louisiana.


2 spray(s) cooking spray
6 oz uncooked boneless skinless chicken breast(s), cut into 1-inch cubes
6 oz turkey or chicken andouille sausage, cut into 1-inch cubes
10 oz frozen gumbo-style vegetables, (bell pepper and onion)
1 clove(s) (medium) garlic clove(s), minced
1 Tbsp corn starch
1 cup(s) no salt added chicken broth
1 cup(s) canned no salt added crushed tomatoes
1 bay leaf
1/4 tsp dried thyme
1/8 tsp table salt
1/8 tsp black pepper
1 medium uncooked scallion(s), green part only, chopped


  1. Generously coat Dutch oven with cooking spray. Add chicken and sausage; brown, stirring constantly, about 2 minutes.
  2. Stir in frozen vegetables and garlic; sauté until vegetables are thawed, about 5 minutes.
    Sprinkle mixture with flour and cook 1 minute. Stir in chicken broth and scrape up any browned bits in bottom of Dutch oven.
  3. Stir in crushed tomatoes, bay leaf, thyme, salt and pepper; simmer 5 minutes. Remove bay leaf. Divide among 4 bowls, sprinkle with scallions and serve. Yields about 1 1/4 cups per serving.

—Physically Unique Diva—


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