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Chicken, Okra & Sausage Gumbo

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Recipe

Chicken, Okra and Sausage Gumbo recipe

 

Yield

12 servings

Prep

20 min

Cook

2 hrs

Ready

2 hrs
Trans-fat Free, Good source of fiber, Low Carb

Ingredients

Amount Measure Ingredient Features
2 pounds chicken
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1 ½ pounds okra
fresh
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1 large onions
chopped
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2 tablespoons all-purpose flour
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1 x salt
and pepper to tatse
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16 ounces sausage
smoked link
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16 ounces tomatoes, canned
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1 tablespoon vegetable shortening
or oil
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3 quarts water
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Ingredients

Amount Measure Ingredient Features
907.2 g chicken
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680.4 g okra
fresh
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1 large onions
chopped
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3E+1 ml all-purpose flour
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1 x salt
and pepper to tatse
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462.4 ml/g sausage
smoked link
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462.4 ml/g tomatoes, canned
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15 ml vegetable shortening
or oil
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3 quarts water
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Directions

Cut up chicken, remove skin if you like.

Dredge the chicken with flour salt and pepper.

Fry the chicken until brown.

Slice up a pound of the link sausage.

After the chicken is browned, place sausage in the same skillet. (use a heavy iron one)

Brown the sausage, on both sides.

Save the grease from chicken and sausage.

Fry the tomatoe, onion and okra in about 2 tablespoons or shortening or oil, until they become tender.

Make a roux with 2 teaspoons of oil and 2 teaspoons flour, stir and brown over a medium-low heat until the roux is as dark as possible without burning it.

Do not burn the roux. Just make it real dark.

Place chicken and sausage in the roux, stir a bit.

Then place all ingredients into a heavy, deep iron pan, add water and cook about 2 hours.

Cook slow, add water if needed.

The okra will thicken the gumbo as it cooks.



* not incl. in nutrient facts Arrow up button

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Nutrition Facts

Serving Size 225g (7.9 oz)
Amount per Serving
Calories 46151% from fat
 % Daily Value *
Total Fat 26g 40%
Saturated Fat 8g 39%
Trans Fat 0g
Cholesterol 148mg 49%
Sodium 609mg 25%
Total Carbohydrate 3g 3%
Dietary Fiber 3g 12%
Sugars g
Protein 92g
Vitamin A 8% Vitamin C 35%
Calcium 11% Iron 17%
* based on a 2,000 calorie diet How is this calculated?
 

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