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Turkey and Sausage Gumbo

Instead of making a roux by browning flour in oil or butter, this healthy rendition of classic Creole gumbo browns the flour in a skillet without fat and adds reduced-sodium chicken broth. Skill Level: Intermediate

Community:
15 min Prep
195 min Total
Servings
$2.88
price per Serving

Nutrition Facts

Amount Per Serving
Calories 291
Protein 22.4g
Total Carbohydrates 37.5g
Dietary Fiber 4.5g
Net Carbohydrates 33.0g
Sugar 5.0g
Total Fat 5.7g
Saturated Fat 1.9g
Trans Fat 0.0g
Cholesterol 54.0mg
Sodium 407.8mg
SmartPoints® 6.0

Ingredients

  • 1/3 cup all-purpose flour
  • 14 ounces reduced-sodium chicken broth or stock
  • 2 cups cooked white meat turkey, chopped
  • 1/2 pound smoked turkey sausage, quartered lengthwise and sliced
  • 10 ounces frozen sliced okra, partially thawed
  • 1 cup water
  • 1 cup chopped onion
  • 1 cup green bell pepper, coarsely chopped
  • 1/2 cup chopped celery
  • 4 cloves fresh garlic, minced
  • 1 teaspoon dried thyme leaves, crushed
  • 1/2 teaspoon ground black pepper
  • 1/4 teaspoon ground red (cayenne) pepper
  • 3 cups cooked brown rice, heated

Preparation

  1. For roux: In a heavy medium saucepan, cook flour over medium heat about 6 minutes or until brown, stirring occasionally. Remove from heat; cool slightly. Gradually stir broth into flour. Cook and stir until thickened and bubbly.
  2. Pour thickened flour mixture into a slow cooker. Add turkey, sausage, okra, water, onion, sweet pepper, celery, garlic, thyme, black pepper, and cayenne pepper.
  3. Cover and cook on low-heat setting for 6 to 7 hours or on high-heat setting for 3 to 3 1/2 hours. Skim off fat. Serve gumbo over hot cooked brown rice.

Price Per Serving based on average national price: excludes store savings and local grocery store pricing