Gumbo with Chicken and Turkey Kielbasa Recipe

Looking for an easy Gumbo with Chicken and Turkey Kielbasa recipe? Learn how to make Gumbo with Chicken and Turkey Kielbasa using healthy ingredients.


Submitted by g76smith

Makes 4 servings



http://find.myrecipes.com/recipes/recipefinder.dyn?action=displayRecipe&recipe_id=522208

Recipe Ingredients for Gumbo with Chicken and Turkey Kielbasa

2 tablespoons flour
1 tablespoon vegetable oil
1 cup chopped onion
1 cup chopped green bell pepper
1 cup frozen cut okra
1 cup chopped celery
1 teaspoon bottled minced garlic
1/2 teaspoon dried thyme
1/4 teaspoon ground red pepper
2 cups boneless chicken breasts (about 2 breasts)
4 ounces turkey kielbasa, cut into 1-inch pieces
14 1/2 ounce diced tomatoes
14 1/2 ounce fat-free, less-sodium chicken broth
1 cups brown rice

Recipe Directions for Gumbo with Chicken and Turkey Kielbasa

  1. Cook rice according to package directions, omitting salt and fat.

  2. 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.

  3. Stir in chicken, kielbasa, tomatoes, and broth; cook 6 minutes or until thoroughly heated. Serve over rice.

Categories

Main Dish

Nutrition Facts
Serving Size 466.4g
Amount Per Serving
Calories
433
Calories from Fat
106
% Daily Value*
Total Fat
11.8g
18%
Saturated Fat
3.2g
16%
Trans Fat
0.0g
Cholesterol
69mg
23%
Sodium
430mg
18%
Potassium
796mg
23%
Total Carbohydrates
50.8g
17%
Dietary Fiber
5.3g
21%
Sugars
6.3g
Protein
31.4g
Vitamin A 38% Vitamin C 85%
Calcium 8% Iron 17%
* Based on a 2000 calorie diet

Nutritional details are an estimate and should only be used as a guide for approximation.
Legend

Fat
Protein
Carbs
Alcohol
Other

Calorie Breakdown
Nutrition Breakdown
Daily Values
Daily Values

Health Information

Nutrition Grade
96% confidence
A
  Good points
  • High in manganese
  • High in niacin
  • High in vitamin C
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