Chicken and Sausage Gumbo (Low Fat)

 We all love a warm bowl of soup on a cold Fall night, but let's face it - chicken noodle is getting old. So, to keep your palate healthy and happy, here's my favorite recipe for chicken and sausage gumbo. The best part? My recipe offers a low-fat spin on this Cajun staple.

 

THE GOODS:

1/2 lb Italian style Turkey sausage, thinly sliced (not pictured)

2 T oil, 3 T flour

1 large boneless chicken breast, cubed (not pictured)

14 oz can Italian diced tomatoes, undrained

16 oz fat-free, reduced sodium chicken broth

2 cups frozen cut okra

1-2 T Worcestershire

Black pepper & oregano to taste

 In a large pot, saute sausage in oil until lightly browned. Sprinkle 3 T flour evenly over sausage and saute until flour is browned, but not burned (this is your roux). Keep stirring! If you're not careful, the flour can burn. If needed, add a small amount of the chicken broth to prevent burning.

 Add chicken pieces and saute 5 minutes, stirring almost constantly until barely done. Stir in the chicken broth and mix well.

Once the mixture is consistent, stir in all remaining ingredients, bring to a simmer and cook 20 minutes, or until okra is done.  Feel free to turn down the heat and let it sit a little longer - gumbo always tastes better if you give it a little time to rest.

 My not-so-secret ingredient? Crushed red pepper!! Sprinkle a modest amount into the soup and let it sit for about 5 minutes before serving.