Monday, February 21, 2011

Fat Tuesday Gumbo Recipe

7 oz turkey sausage
1 Tbsp Swanson Organic Olive Oil
1 boneless chicken breast
1 cup chopped onion
1 cup chopped celery
1 cup chopped bell peppers
1/4 cup chopped garlic
1 tsp Swanson Organic Thyme
1/2 tsp Swanson Organic Oregano Flakes
2 tsp Swanson Organic Paprika
1 tsp Swanson Organic Cayenne Pepper (add 1 additional tsp to make spicier)
1 tsp Swanson Organic Peppercorns, ground
1 tsp Swanson Ultra Himalayan Crystal Salt
1 tsp Swanson Organic Onion Powder
1 tsp Swanson Organic Garlic Powder
1 (28oz can) Eden Foods Diced Tomatoes with Basil
2 cups low sodium, 98% fat free chicken broth
3 Swanson Whole Organic Bay Leaves
1/4 cup wheat flour

Slice turkey sausage and place in a skillet with olive oil and fry
until lightly crisp. Remove turkey sausage and place in a bowl. Place
chicken breast in the skillet and fry on both sides. Remove chicken
breast and cut into small cubes and set to the side with the turkey

In a separate skillet, add chopped onion, celery, bell peppers and
garlic. Saute for about 7 minutes until vegetables are tender.

Add spices, can of tomatoes, chicken broth, chicken and sausage. Bring
to a simmer. Add bay leaves and cover.

Brown the wheat flour by sprinkling it into a small, dry pan and
heating until it turns a darker brown. You will need to constantly
stir the flour so it doesn't burn.

Add browned flour to gumbo, cover and simmer for about 30 minutes.

Makes: 8 cups
Serving size: 1 cup
Nutrition per Serving:
154 Calories, 2g Fat, 14g Protein, 500mg Sodium, 12g Carbs, 3g Fiber

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