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Chicken and Sausage Gumbo - on the lighter
side of this classic dish!
1 (3lb) baking hen - fat and skin removed
1 lb low-fat smoked sausage
1 c of oil-less roux
2 c defatted chicken stock, unsalted
1/4 c oil
2 c chopped onion
1 c chopped celery
1 c chopped bellpepper
3 quarts of defatted chicken stock, unsalted
1 c sliced green onion
1/2 c of chopped parsley
salt substitue, black pepper, hot sauce and file to taste
-Cut hen into how ever many serving pieces you would like,
then cut sausage into 1/2 inch thick pieces. Dissolve oil-less
roux in two cups of chicken stock. Set aside
-In cast iron Dutch oven, heat cooking oil over medium-high
heat. Add onion, celery and bellpepper. Saute three to five
minutes or until vegetables are wilted.
-Add chicken and smoked sausage. Slowly add roux/stock mixture
and remaining stock, one ladle at a time. Bring to a rolling
boil, reduce heat to simmer and cook about 2 hours. Add stock
as necessary to retain volume.
-Once Chicken is tender add green onion and parsley. Season
to taste using salt substitute, pepper and hot sauce. When
done remove from heat and stir in file.
-You can remove the excess oil from the hen by skimming the
top of the pot with your ladle. Serve gumbo over a bowl of
steamed rice!
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