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Recipes
Chicken and Sausage Gumbo Over Rice
6 servings
30 minutes total

Ingredients

  • 1 medium onion, coarsely chopped
  • 3 links smoked (or Andouille) sausage
  • 1 ½ cups long grain white rice
  • 2 tablespoons olive oil
  • 1 (16-oz) bag frozen vegetable gumbo blend (okra, corn, onions, celery, bell peppers)
  • ½ teaspoon Creole seasoning
  • ½ cup all purpose flour
  • 1 (32-oz) box low-sodium chicken broth
  • 1 (10-oz) bag cooked chicken pieces
  • 1 teaspoon reduced-sodium Worcestershire sauce
  • 2 (10-oz) cans milder diced tomatoes/green chiles (undrained)
  • 2 teaspoons browning sauce
  • 12 oz peeled/deveined medium shrimp (thawed; optional)

Prep

    • Chop onion into large pieces.
    • Cut sausage into bite-size pieces.

Steps

    1. Prepare rice following package instructions.
    2. Preheat large saucepan on medium-high 2–3 minutes. Add oil; then add sausage; cook and stir 2 minutes or until browned. Add onions, gumbo blend, and Creole seasoning; cook 1 minute.
    3. Sprinkle flour over vegetables and stir to blend. Add broth, a little at a time, while stirring; bring to a boil.
    4. Reduce to simmer; stir in chicken, Worcestershire, tomatoes with chiles, browning sauce, and shrimp (if using). Simmer 8–10 minutes or until thickened and shrimp are opaque. Serve over rice.

Amount per ⅙ recipe serving: Calories 580, Total Fat 14g, Sat Fat 4g, Trans Fat 0g, Chol 150mg, Sodium 1040mg, Total Carb 71g, Fiber 6g, Sugars 10g, Protein 38g, Calc 10%, Vitamin A 10%, Vitamin C 35%, Iron 25%