Crescent City Gumbo

Total Time: 2 hrs Preparation Time: 30 mins Cook Time: 1 hr 30 mins

Ingredients

• Servings: 8
• 3 tablespoons canola oil, divided
• 1/2 lb boneless skinless chicken thighs, cut into bite size pieces
• 1 lb low-fat smoked sausage, cut into 1/2 inch thick rounds
• 2 cups onions, chopped
• 1 cup green bell pepper, chopped
• 1/2 cup celery, chopped
• 1 tablespoon fresh garlic, minced
• 1 teaspoon fresh thyme, chopped
• 1/2 teaspoon ground red pepper
• 1/2 cup all-purpose flour
• 5 cups fat-free low-sodium chicken broth
• 1 (14 1/2 ounce) can no-salt-added whole tomatoes, dice, undrained
• 3 cups fresh okra, sliced (1-inch)
• 2 bay leaves
• 1/4 cup fresh flat leaf parsley, chopped
• 1 lb medium shrimp, peeled and deveined
• 2 cups long grain rice, cooked and hot

Recipe

• 1 heat a large dutch oven over medium high heat. coat pan with cooking spray. add 1 t. oil, chicken and sausage, saute for 3 minutes or until browned. remove from pan (leave drippings in pan). add onion, bell pepper, saute 4 minutes. add garlic, thyme and red pepper, saute 4 minutes until onion is tender and garlic is fragrant. remove from pan.
• 2 add remaining oil to pan. add flour to pan stirring constantly with whisk. cook 10 minutes or until roux is a light brown, stirring constantly with a whisk. gradually add broth stirring constantly with a whisk. add chicken, sausage, onion mixture, tomatoes, okra, and bay leaves. bring to a boil. cover, reduce heat, and simmer 45 minutes, stirring occasionally.
• 3 stir in parsley and shrimp, cook 5 minutes or until shrimp is done. discard bay leaves. serve over hot cooked long grained rice.