Shortcut Chicken-and-Sausage Gumbo
Herbed Brown Rice
Ingredients
- ¼ cup olive oil
- ⅓ cup all-purpose flour
- 2 (8-oz) pkg chopped onion, bell pepper, and celery mix (or use frozen seasoning blend)
- 2 Tbsp minced garlic
- ½ tsp salt
- ½ tsp pepper
- 1 (32-oz) carton low-sodium chicken broth
- 1 (10-oz) pkg frozen cut okra
- 1 (12-oz) pkg organic andouille chicken sausages, sliced (such as Applegate)
- 2 cups shredded rotisserie chicken
Instructions
- Cook oil and flour in a Dutch oven over medium heat 5 minutes or until golden, stirring constantly; add onion mix, garlic, salt, and pepper.
- Sauté 10 minutes or until vegetables are tender; add broth, okra, sausages, and chicken. Bring to a boil; reduce heat, and simmer 10 minutes or until thickened. Serve over Herbed Brown Rice recipe.
Side Dish Ingredients
- 2 (8.8-oz) pouches microwavable brown rice
- 2 green onions, chopped
- ½ tsp dried oregano
- ¼ tsp salt
Side Dish Instructions
- Cook rice according to package directions.
- Toss together rice, green onions, oregano, and salt.
Nutritional Information
| Main | Side | Total | |
| Servings | 6 | 6 | |
| Calories |
315
|
144
|
459
|
| Fat (g) | 16 | 2 | 18 |
| Sat. Fat (g) | 3 | 0 | 3 |
| Protein (g) | 27 | 3 | 30 |
| Carb (g) | 16 | 24 | 40 |
| Fiber (g) | 3 | 1 | 4 |
| Sodium (mg) | 796 | 107 | 903 |
Low Calorie Meal Plan
This recipe selected from the eMeals Low Calorie Meal Plan.
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