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Chicken and Sausage Gumbo over Rice

This simmered dish pairs chicken broth with boneless skinless chicken thigh, smoked sausage and cooked white rice. Adjust the calorie target to automatically scale the ingredients while keeping the proportions of the meal balanced.

Dinner
Hard
Balanced High satiety
300 kcal 2000 kcal
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Estimated macros per portion

35 g Protein
51 g Carbohydrates
33 g Fat
5 g Fiber

Ingredients

650 kcal · 1 portion

Ingredient quantities automatically adjust to your calorie target.

  • 14g all-purpose flour 51 kcal
  • 1.19 tbsp (17g) neutral oil 150 kcal
  • 48g yellow onion (small dice) 19 kcal
  • 48g celery (small dice) 8 kcal
  • 5g garlic (minced) 7 kcal
  • 285g chicken broth (low sodium) 17 kcal
  • 87g boneless skinless chicken thigh (bite-size pieces) 105 kcal
  • 44g smoked sausage (sliced) 145 kcal
  • 63g okra (sliced, fresh or frozen) 21 kcal
  • 0.79 tsp (2g) Cajun seasoning 6 kcal
  • 95g cooked white rice 124 kcal

Cooking instructions

  1. all-purpose flourneutral oil
    In a saucepan, whisk flour into oil over medium heat. Cook, stirring constantly, 8 to 10 minutes until the roux is deep peanut-butter brown.
  2. yellow onion (small dice)celery (small dice)
    Add onion and celery and cook 3 minutes, stirring to prevent sticking.
  3. garlic (minced)chicken broth (low sodium)Cajun seasoning
    Stir in garlic and Cajun seasoning for 30 seconds. Slowly whisk in chicken broth until smooth.
  4. boneless skinless chicken thigh (bite-size pieces)smoked sausage (sliced)
    Add chicken thigh and smoked sausage. Simmer 12 to 15 minutes until chicken is cooked through and gumbo thickens slightly.
  5. okra (slicedCajun seasoning
    Stir in okra and cook 3 minutes. Taste and adjust seasoning.
  6. cooked white rice
    Serve gumbo over cooked rice.

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