GumboChicken & Smoked-Sausage
The flavor of browned roux is essential to the traditional taste of Louisiana gumbo. So don't worry if the flour mixture looks like peanut butter by the time the vegetables have softened. That's just as it should be. Ingredients; 3 Tbs. cooking oil 3 Tbs. flour 1 onion, chopped 2 ribs celery, chopped 1 green bell pepper, chopped 1 10-ounce package frozen sliced okra 1 bay leaf 1 1/2 tsp. dried thyme 1 tsp. dried oregano 2 tsp. sea salt 1/4 tsp. fresh ground black pepper 1/4 tsp. cayenne 1 3/4 c. crushed canned tomatoes in thick puree (one 15-ounce can) 1 quart canned low-sodium chicken broth or homemade stock 1/2 lb. smoked sausage, halved lengthwise and cut crosswise into 1/4-inch slices 1 lb. boneless, skinless chicken breasts, cut into 3/4-inch pieces 3/4 c. long-grain rice
Preparation; In a large stainless-steel pot, heat the oil over moderate heat. Whisk in the flour and cook, whisking, until starting to brown, about 4 minutes. Reduce the heat to moderately low. Stir in the onion, celery, and bell pepper and cook until starting to soften, about 7 minutes. Add the okra, bay leaf, thyme, oregano, salt, black pepper, cayenne, and tomatoes. Cover and cook for 5 minutes.
Stir in the broth and the smoked sausage. Bring to a boil. Reduce the heat and simmer for 15 minutes. Add the chicken and cook until just done, 4 to 5 minutes longer. Remove the bay leaf.
Meanwhile, bring a medium pot of salted water to a boil. Stir in the rice and boil until just done, 10 to 12 minutes. Drain. Put a mound of rice in the center of each bowl. Ladle the gumbo around the rice.
Yield: Serves 4 Nutrition Facts ~ per Serving Calories: 631, Fat. Total: 28g, Carbohydrates, Total: 47g, Cholesterol: 104mg, Sodium: 2129mg, Protein: 46g, Fiber: 5g, % Cal. from Fat: 40%
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