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Chicken Seafood Gumbo

Servings 12 1 cup serving

Ingredients

  • 1 tablespoon canola oil
  • 3 celery stalks chopped
  • 1 yellow onion chopped
  • 1 red bell pepper chopped
  • 2 skinless chicken breasts chopped
  • 8 ounces lean smoked turkey sausage sliced
  • 1/2 cup canola oil
  • 1/2 cup flour
  • 1 tablespoon salt-free Cajun seasoning
  • 2 quarts low sodium chicken broth
  • 1/2 pound cooked shrimp
  • 6 ounces canned crab drained
  • 3 cups frozen okra chopped

Instructions

  1. Heat 1 tablespoon canola oil in a 4.5 quart or larger pot over medium heat.
  2. Add celery, onion, bell pepper, chicken, and sausage and cook for 10 minutes.
  3. Remove mixture from pot and set aside.
  4. Reduce heat to medium.
  5. Add 1/2 cup canola oil and stir in flour to make a roux.
  6. Stir in Cajun seasoning and let cook for a minute or more depending on how dark you want your gumbo to be.
  7. Very slowly stir in chicken broth, stirring constantly to avoid lumps.
  8. Increase heat to medium-high and bring mixture to a boil and let boil for about 10 minutes or until it starts to thicken slightly.
  9. Reduce heat to medium and add shrimp, crab, and okra, and add chicken mixture back into pot as well.
  10. Cook for 10 minutes or until heated through.

Recipe Notes

The base of celery, onion, and green pepper is called the "holy trinity" in Cajun cooking.

Nutrition Facts

per serving

Calories 240
Carbohydrates 19 g
Protein 10 g
Dietary Fiber 14 g
Fat 2 g
Sodium 320 mg
Potassium 426 mg
Phosphorus 156 mg