Today is Fat Tuesday, but any day is really a great day to enjoy this comfort dish. Traditional gumbos are made with a whole lot of fat and take hours to make. My lighter version you won't miss the fat because there's still tons of flavor. The stew itself is not very spicy, but the sausage is so you get a little heat each time you take a bite. If you're not a fan of spice, a smoked turkey sausage or turkey kielbasa would taste great too.
To lighten this dish, I use lean skinless chicken on the bone (the bone adds great flavor) and lean chicken/turkey andouille sausage. It's simmered with onions, bell pepper and celery, also known as the "holy trinity" in Cajun cuisine, and topped with scallions. This is the type of dish you may want to serve with a fork AND spoon, I served mine with 1/4 cup of cooked rice on the side, completely optional. Quinoa or farro would also work nicely.
I found the chicken a little tricky to calculate on the bone; I was getting discrepancies when I calculated it raw, vs cooked on the bone, vs cooked off the bone so I decided to weigh the meat off the bone cooked, I feel this is the most accurate. The chicken I purchased was from a small bird, so if you have really large chicken, the nutritional info will change. If you prefer white meat, be sure to use skinless breasts on the bone so your meat doesn't dry out and you still get the great flavors from the bones.
Low carb, gluten free, and really good!
Chicken and Andouille Sausage
Servings: 4 • Size: 4 oz chicken, 3 oz sausage + broth • Points +: 9 pts • Smart Points: 8
Calories: 347.5 • Fat: 13 g • Protein: 47 g • Carb: 8 g • Fiber: 2 g • Sugar: 1 g
Sodium: 490 mg (without salt)
- 2 tsp oil
- 1 cup chopped onion
- 1/2 cup chopped green bell pepper
- 1/4 cup chopped celery
- 14 oz (4) lean skinless chicken thighs, with bone*
- 12 oz (4) lean skinless chicken drumsticks, with bone**
- salt and fresh pepper, to taste
- 1 tbsp all-purpose flour (rice flour for gluten-free)
- 2 cups water
- 2 links (6 oz) andouille chicken/turkey sausage (Applegate)
- 1 bay leaf
- 1/4 cup chopped scallion
Heat a large deep non-stick skillet over medium heat. When hot, add the oil, onions, peppers and celery. Cook 3 to 4 minutes, stirring.
Push the vegetables to the edges of the skillet and add the chicken, season with salt and pepper. Brown 2 to 3 minutes on each side, then sprinkle the flour over the chicken and vegetables.
Add the water, sausage and bay leaf, adjust salt and pepper to taste, then cover and reduce heat to low. Simmer 30 to 35 minutes, remove bay leaf and top with scallions. Serve with rice or quinoa if desired.
*thighs were 10 oz total weight cooked, off the bone
**drumsticks were 6 oz total weight cooked, off the bone