Lite Chicken Sausage Gumbo (crock pot or stove top)

Lite food can be healthy, but still very flavorful.  In this gumbo, I use barbecued chicken and sausage to give the dish a great smoky flavor without have to add a traditional high fat high calorie roux.


Serves 4 to 6


Ingredients:
1 pound already grilled boneless skinless chicken breasts (this is about 2 large chicken breasts) diced into pieces
2 links already grilled italian sausage, quartered and diced (you can replace this with turkey sausage if you are on a very low fat diet)
1 cup chopped onions
3 celery stalks, chopped
1 green bell pepper, seeded and chopped
1 teaspoon dried thyme
1 teaspoon dried oregano
1/2 teaspoon onion powder
1/2 teaspoon garlic powder
1/2 teaspoon mustard powder
1/4 teaspoon ground black pepper
(1) 32 oz box of reduced-sodium chicken broth [this is approx. 4 cups]
2 tablespoons of tomato paste
1/4 teaspoon Tony's Creole Seasoning
Red Pepper Flakes (optional)


Crock Pot Directions:
Add all of the ingredients.  Cook on low for 3 hours or until the veggies are cooked to your likeness. Eat by itself or serve over white or brown rice.


Stove Top Directions:
Saute the onion, celery and bell pepper in non-stick spray until tender.  Add the veggies to a sauce pot with all of the other ingredients and simmer until heated through and the flavors are incorporated.

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Copyright 2011 christineiscooking.com This is an original recipe. You may repost this recipe and its directions only if it is accompanied by a direct link back to the article on my site. You must be given my express permission for any other use. You can contact me at admin@christineiscooking.com


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Post a Comment

I LOVE to hear from my readers! Because of spam comments, I have to review all comments before they are published. I check and respond to comments at least once daily. Thanks, Christine

Lite Chicken Sausage Gumbo (crock pot or stove top)

Lite food can be healthy, but still very flavorful.  In this gumbo, I use barbecued chicken and sausage to give the dish a great smoky flavor without have to add a traditional high fat high calorie roux.


Serves 4 to 6


Ingredients:
1 pound already grilled boneless skinless chicken breasts (this is about 2 large chicken breasts) diced into pieces
2 links already grilled italian sausage, quartered and diced (you can replace this with turkey sausage if you are on a very low fat diet)
1 cup chopped onions
3 celery stalks, chopped
1 green bell pepper, seeded and chopped
1 teaspoon dried thyme
1 teaspoon dried oregano
1/2 teaspoon onion powder
1/2 teaspoon garlic powder
1/2 teaspoon mustard powder
1/4 teaspoon ground black pepper
(1) 32 oz box of reduced-sodium chicken broth [this is approx. 4 cups]
2 tablespoons of tomato paste
1/4 teaspoon Tony's Creole Seasoning
Red Pepper Flakes (optional)


Crock Pot Directions:
Add all of the ingredients.  Cook on low for 3 hours or until the veggies are cooked to your likeness. Eat by itself or serve over white or brown rice.


Stove Top Directions:
Saute the onion, celery and bell pepper in non-stick spray until tender.  Add the veggies to a sauce pot with all of the other ingredients and simmer until heated through and the flavors are incorporated.

"LIKE" our FACEBOOK page to get new recipes and additional tips at http://www.facebook.com/christineiscooking

On Twitter at http://twitter.com/#!/christinecooks1

Copyright 2011 christineiscooking.com This is an original recipe. You may repost this recipe and its directions only if it is accompanied by a direct link back to the article on my site. You must be given my express permission for any other use. You can contact me at admin@christineiscooking.com


No comments:

Post a Comment

I LOVE to hear from my readers! Because of spam comments, I have to review all comments before they are published. I check and respond to comments at least once daily. Thanks, Christine