Chicken Sausage Gumbo

We present a gumbo without the need for a roux! Roux is the white flour/butter mix that is the usual beginning to a gumbo, but it is a huge meanie to your blood sugar and fattens you right up! You’re going to love the flavors of this tomato-based gumbo and how healthy it is for you and your family. Gumbo traditionally uses okra as one of the featured veggies—go ahead and add as much visible diced okra as you want, if your family loves it. But we have some okra-despising kids in our families, so we hide it in this recipe. This recipe is found in the "Sanity-Saving Crockpot & Electric Pressure Cooker Meals" section of Trim Healthy Table, page 89. This recipe is a family-serve recipe that feeds 6 to 8 people.

Cooking Method: Slow Cook

Courses: Dinner, Lunch

Servings: 6

Description

We present a gumbo without the need for a roux! Roux is the white flour/butter mix that is the usual beginning to a gumbo, but it is a huge meanie to your blood sugar and fattens you right up! You’re going to love the flavors of this tomato-based gumbo and how healthy it is for you and your family. Gumbo traditionally uses okra as one of the featured veggies—go ahead and add as much visible diced okra as you want, if your family loves it. But we have some okra-despising kids in our families, so we hide it in this recipe. This recipe is found in the "Sanity-Saving Crockpot & Electric Pressure Cooker Meals" section of Trim Healthy Table, page 89. This recipe is a family-serve recipe that feeds 6 to 8 people.

Ingredients

2 cups frozen okra (2 cups frozen diced okra (plus 1 to 2 more cups if you are an okra-loving household)
32 oz chicken broth (1-quart chicken broth or stock)
4 links chicken sausage links (4- cooked chicken sausage links (see Note), sliced small)
1½ lbs chicken breasts (1½ pounds boneless, skinless chicken breast, thawed if frozen)
6 oz tomato paste (1- (6-ounce) can tomato paste)
29 oz stewed tomatoes (2 cans- (14 1/2-ounce) stewed tomatoes)
48 oz water (1 quart plus 2 cups water)
10 oz frozen small-cut seasoning blend (1- (10- to 12-ounce) bag frozen small-cut seasoning blend (see page 35)
3½ tsp creole seasoning (3½ teaspoons Creole seasoning (we use MSG-free Tony Chachere’s)
2 tsp liquid smoke (2 teaspoons mesquite liquid smoke)
4 cloves fresh garlic (4 to 5 garlic cloves, minced)
3/4 tsp black pepper
1/4 tsp cayenne pepper (¼ to ½ teaspoon cayenne pepper (optional but wonderful)
3 bay leaves
1 cup brown rice (uncooked)

Instructions

1
Put the 2 cups diced okra and 2 cups of the broth in a blender and blend on high until completely smooth. By this we mean blend the heck out of it until no little pieces of okra can be seen. Pour into the bottom of a crockpot.
2
Add the remaining 2 cups broth (along with the optional extra diced okra) and all the other ingredients and stir well. Cover and cook on low for 5 to 6 hours (if the gumbo gets too thick, feel free to add more liquid). Remove the bay leaf before serving.

Note

From Trim Healthy Table~

TIME-SAVING TIP:

Put all the ingredients in your crockpot the night before and place it in the refrigerator. All you have to do the next morning is turn it on and go about your day.

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ELECTRIC PRESSURE COOKER DIRECTIONS: Add all the ingredients, including the blended okra/broth, to the pressure cooker. Seal and cook on low pressure for 30 minutes. You can choose to use quick or natural pressure release.

NOTE: This recipe was created and tested using a 6-quart Instant Pot. If you are using a different brand or different size electric pressure cooker, consider modifying the recipe as your results may vary from ours. Example: If you are using an 8-quart, consider adding more liquid as the larger circumference often needs more liquid to come to pressure.

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MAKE A FAMILY MEAL:

For the weight-loss plan, enjoy a big bowlful or two. Our children pile grated cheese on this E Meal as they do just about any E Meal for a yummy Crossover.

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NOTE: Find a brand of lean chicken sausage with 7 grams of fat per link such as Al Fresco fully cooked sausage links—Sweet Italian or Sun-Dried Tomato. If you can’t find those, most other chicken sausage brands have 9 grams of fat per link, so to fit within E guidelines it’s best to use just 3 links in this recipe (unless you want a Crossover, which is also fine). Slice them finely and you’ll still feel like you have enough.

Read it online: https://trimhealthymama.com/recipe/chicken-sausage-gumbo/