Sausage and Chicken Gumbo Recipe

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Ingredients

Count

Nutrition

785

Calories

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Ingredients:

Serving

1 (3 1/2-oz) bag boil-in-bag rice
2 tbsp all-purpose flour
1 tbsp vegetable oil
1 cup frozen chopped onion
1 cup frozen chopped green bell pepper
1 cup frozen cut okra
1 cup chopped celery
1 tsp bottled minced garlic
1/2 tsp dried thyme
1/4 tsp ground red pepper
2 cups chopped roasted skinless , boneless chicken breasts (about 2 breasts)
8 oz turkey kielbasa , cut into 1-inch pieces
1 (14 1/2-oz) can diced tomatoes with peppers and onion
1 (14 1/2-oz) can fat-free , less-sodium chicken broth

Directions:

Cook rice according to package directions, omitting salt and fat.
While rice cooks, combine flour and oil in a Dutch oven; saute over medium-high heat 3 minutes. Add onion and next 6 ingredients (onion through red pepper); cook 3 minutes or until tender, stirring frequently.
Stir in chicken, kielbasa, tomatoes, and broth; cook 6 minutes or until thoroughly heated. Serve over rice.

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Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	784.59 Kcal (3285 kJ)
Calories from fat	538.18 Kcal
		% Daily Value*
Total Fat	59.8g	92%
Cholesterol	249.08mg	83%
Sodium	863.56mg	36%
Potassium	642.45mg	14%
Total Carbs	21.48g	7%
Sugars	4.43g	18%
Dietary Fiber	3.71g	15%
Protein	39.3g	79%
Vitamin C	67mg	112%
Vitamin A	1.2mg	39%
Iron	24.1mg	134%
Calcium	105.4mg	11%

Amount Per 100 g
Calories	192.64 Kcal (807 kJ)
Calories from fat	132.14 Kcal
		% Daily Value*
Total Fat	14.68g	92%
Cholesterol	61.16mg	83%
Sodium	212.03mg	36%
Potassium	157.74mg	14%
Total Carbs	5.27g	7%
Sugars	1.09g	18%
Dietary Fiber	0.91g	15%
Protein	9.65g	79%
Vitamin C	16.5mg	112%
Vitamin A	0.3mg	39%
Iron	5.9mg	134%
Calcium	25.9mg	11%

* 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.

Tastes

salty
savory
bitter
sweet

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Recipe Tags

< 200 kcals

Weightwatchers Points

19.9

Points
21

PointsPlus

Good Points

saturated fat free

Bad Points

High in Sodium

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