Chicken And Turkey Sausage Gumbo
| CATEGORY | CUISINE | TAG | YIELD | |
|---|---|---|---|---|
| Meats | Cajun | Cajun, Low-cal, Poultry | 6 | Servings |
INGREDIENTS
| 2 | lb | Chicken, cut into serving sz |
| 1/2 | lb | Turkey sausage |
| 1/2 | c | Finely chopped bell pepper |
| 2 1/2 | c | Roux flour |
| 1 | t | Ground red pepper |
| 1/2 | c | Finely chopped green onions |
| 9 | c | Water |
| 2 | c | Finely chopped onions |
| 1/2 | c | Finely chopped celery |
| 1 1/2 | t | Salt |
| 1 | Bay leaf | |
| 2 | T | Finely chopped fresh parsle |
INSTRUCTIONS
Remove the skin, fat and wings from the chicken and discard. Spray the inside of as large skillet with non fat cooking spray and place over high heat. Brown the chicken, turning often. Remove the skillet from the heat and move the chicken pieces to a platter. Add 1 cup of thje water to the skillet, scraping the bottom to loosen all of the browned bits. Return the chicken to the skillet and set aside. Place the remaining 8 cups of watewr in a 5 quart Dutch oven over high heat and bring to a boil. Add the chicken and pan juices, along with the rest of the ingredients, except for the green onions and the parsley. Cook, uncovered, 25 minutes, stirring occasionally. Stir in the onions and the parsley and cook for 5 more minutes. Remove the bay leaf before serving. From Gemini's MASSIVE MealMaster collection at www.synapse.com/~gemini
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Nutrition (calculated from recipe ingredients)
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Calories: 121
Calories From Fat: 67
Total Fat: 7.5g
Cholesterol: 30.2mg
Sodium: 897.3mg
Potassium: 165.3mg
Carbohydrates: 7.7g
Fiber: 1.5g
Sugar: 3.4g
Protein: 6.7g