Heart-Healthy Chicken and Sausage Gumbo
This delectable gumbo recipe pays homage to traditional flavors while prioritizing health with a dry roux technique that eliminates the need for added oils. Infused with the rich, nutty flavors synonymous with classic gumbo, this dish features tender chicken, savory smoked sausage, and andouille sausage, all simmered with a medley of vegetables. It's a perfect balance of nutrition and taste, making it an excellent choice for families and gatherings. A satisfying blend of textures and aromas, this gumbo is sure to delight your palate without the guilt!
N/A
Servings
N/A
Calories
15
Ingredients
Ingredients
All-purpose flour
1 (cup)
Onions
2 (cups, chopped)
Bell pepper
1 (cup, chopped)
Celery
1 (cup, chopped)
Skinless chicken
1 (boiled)
Water
enough (to cover chicken and for the broth)
Smoked sausage
1/2 (lb, cut into 1/4-inch rounds)
Andouille sausage
1/2 (lb, sliced)
Garlic
2 (cloves, chopped fine)
Chicken bouillon cubes
2
Green onion tops
1/2 (cup, chopped)
Fresh parsley
1/4 (bunch, chopped)
Salt
(to taste)
Black pepper
(to taste)
Cayenne pepper
(to taste)
Instructions
1
Prepare the dry roux: In a heavy skillet over medium-high heat, add the flour. Stir constantly using a spatula or whisk to prevent burning. When steam begins to rise, lower the heat slightly and continue stirring. Your goal is a deep mahogany color, indicating a rich flavor. Once achieved, remove it from heat but keep stirring for about a minute until it cools.
2
For the chicken: Remove the skin and fat from the boiled chicken. Boil the chicken with water to cover until tender, then set aside to cool. Debone the chicken and chop into bite-sized pieces. Reserve the broth for later use in the gumbo.
3
In a large skillet, heat a small amount of olive oil over medium heat. Add the chopped onions, bell pepper, and celery, cooking until the onions are translucent. Next, stir in the smoked sausage and andouille sausage, cooking for 5-7 minutes to allow the flavors to meld.
4
Pour in the reserved chicken broth and add the minced garlic. Bring the mixture to a boil, then reduce to a simmer. Gradually mix in the prepared dry roux by whisking it with water to ensure it dissolves completely before adding it to the gumbo. Stir well to combine, then check the consistency; add more broth or hot water if necessary.
5
Allow the gumbo to simmer for about 30 minutes. Season with salt, black pepper, and cayenne pepper to taste—aim for a gentle heat that provokes the palate without overwhelming it. In the last 5-10 minutes of cooking, introduce the chopped green onion tops and parsley for fresh flavor.
6
Serve your gumbo hot over a scoop of fluffy rice, accompanied by crusty French bread and a refreshing tossed salad for a complete meal.
Nutrition Information
Frequently Asked Questions
Frequently Asked Questions
What makes this gumbo recipe heart-healthy?
This recipe uses a dry roux technique which eliminates the need for added oils while maintaining the traditional nutty flavor of gumbo.
How do I prepare a dry roux?
Place flour in a heavy skillet over medium-high heat and stir constantly until it reaches a deep mahogany color, then cool slightly while still stirring.
What type of chicken is best for this gumbo?
The recipe calls for skinless chicken that is boiled until tender, then deboned and chopped into bite-sized pieces.
Which sausages are included in this dish?
This recipe features a combination of smoked sausage and andouille sausage for a savory and authentic flavor.
How do I ensure the dry roux doesn't clump?
Gradually mix the prepared dry roux with water to ensure it dissolves completely before adding it to the boiling gumbo broth.
What vegetables make up the base of this gumbo?
The base consists of the traditional 'holy trinity' of onions, bell pepper, and celery, along with minced garlic.
How long should the gumbo simmer?
After combining the broth, roux, and meats, allow the gumbo to simmer for about 30 minutes to let the flavors meld.
When should I add the fresh herbs like parsley and green onions?
Add the chopped green onion tops and fresh parsley during the last 5 to 10 minutes of the cooking process.
What should I serve with Heart-Healthy Chicken and Sausage Gumbo?
It is best served over a scoop of fluffy rice with a side of crusty French bread and a refreshing tossed salad.
How do I prepare the chicken broth?
Boil the skinless chicken in enough water to cover it until tender, then reserve that water to use as the base broth.
Is this gumbo spicy?
The spice level can be adjusted to taste using cayenne pepper, aiming for a gentle heat that is not overwhelming.
Can I use bouillon cubes in this recipe?
Yes, the recipe includes two chicken bouillon cubes added to the broth for extra depth of flavor.
How much flour is needed for the roux?
You will need 1 cup of all-purpose flour for the dry roux.
How much onion should I use?
The recipe calls for 2 cups of chopped onions.
How much celery and bell pepper is required?
You will need 1 cup of chopped bell pepper and 1 cup of chopped celery.
How do I prep the sausages?
Cut the smoked sausage into 1/4-inch rounds and slice the andouille sausage before cooking.
Do I need to sauté the vegetables?
Yes, sauté the onions, bell pepper, and celery in a small amount of olive oil until the onions are translucent.
What is the target color for the dry roux?
You should aim for a deep mahogany color to provide the richest flavor.
How many cloves of garlic are used?
The recipe uses 2 cloves of garlic, chopped fine.
Can I add more water during cooking?
Yes, if the gumbo is too thick, you can add more reserved chicken broth or hot water to reach your desired consistency.
Is the chicken skin used?
No, the skin and fat should be removed from the boiled chicken to keep the dish heart-healthy.
What kind of skillet is recommended for the roux?
A heavy skillet is recommended as it helps distribute heat evenly and prevents the flour from burning.
How much sausage is needed in total?
The recipe uses 1/2 lb of smoked sausage and 1/2 lb of andouille sausage.
How much parsley is added?
Use 1/4 bunch of fresh parsley, chopped.
How much green onion is needed?
The recipe calls for 1/2 cup of chopped green onion tops.
What are the primary seasonings?
The primary seasonings are salt, black pepper, and cayenne pepper, all added to taste.
Why is the dry roux stirred after removing from heat?
It is stirred for about a minute after removal to prevent the residual heat of the pan from burning the flour.
Does this recipe use oil to make the roux?
No, this recipe specifically uses a dry roux technique without oil to reduce fat content.
How do I prepare the chicken for the final pot?
Once cooled, debone the boiled chicken and chop it into bite-sized pieces before adding it back to the gumbo.
How long do I cook the sausage with the vegetables?
Cook the sausage with the sautéed vegetables for 5 to 7 minutes to allow the flavors to meld.