Directions:
- Heat a large Dutch oven over medium high heat. Coat pan with cooking spray. Add 1 t. oil, chicken and sausage, saute for 3 minutes or until browned. Remove from pan (leave drippings in pan). Add onion, bell pepper, saute 4 minutes. Add garlic, thyme and red pepper, saute 4 minutes until onion is tender and garlic is fragrant. Remove from pan.
- Add remaining oil to pan. Add flour to pan stirring constantly with whisk. Cook 10 minutes or until roux is a light brown, stirring constantly with a whisk. Gradually add broth stirring constantly with a whisk. Add Chicken, sausage, onion mixture, tomatoes, okra, and Bay leaves. Bring to a boil. Cover, reduce heat, and simmer 45 minutes, stirring occasionally.
- Stir in parsley and shrimp, cook 5 minutes or until shrimp is done. Discard Bay Leaves. Serve over hot cooked long grained rice.
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 616.92 Kcal (2583 kJ) | ||
| Calories from fat | 413.48 Kcal | ||
| % Daily Value* | |||
| Total Fat | 45.94g | 71% | |
|---|---|---|---|
| Cholesterol | 97.19mg | 32% | |
| Sodium | 1321.56mg | 55% | |
| Potassium | 598.84mg | 13% | |
| Total Carbs | 33.88g | 11% | |
| Sugars | 3.66g | 15% | |
| Dietary Fiber | 3.29g | 13% | |
| Protein | 17.81g | 36% | |
| Vitamin C | 39.3mg | 66% | |
| Vitamin A | 0.6mg | 20% | |
| Iron | 11.8mg | 66% | |
| Calcium | 104.4mg | 10% | |
| Amount Per 100 g | |||
| Calories | 145.91 Kcal (611 kJ) | ||
| Calories from fat | 97.79 Kcal | ||
| % Daily Value* | |||
| Total Fat | 10.87g | 71% | |
|---|---|---|---|
| Cholesterol | 22.99mg | 32% | |
| Sodium | 312.56mg | 55% | |
| Potassium | 141.63mg | 13% | |
| Total Carbs | 8.01g | 11% | |
| Sugars | 0.87g | 15% | |
| Dietary Fiber | 0.78g | 13% | |
| Protein | 4.21g | 36% | |
| Vitamin C | 9.3mg | 66% | |
| Vitamin A | 0.1mg | 20% | |
| Iron | 2.8mg | 66% | |
| Calcium | 24.7mg | 10% | |
* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.
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