Chicken And Sausage Gumbochicken, low-fat/low-cal 2 cups flour 1 teaspoon garlic; minced 2 onions; chopped 1 green pepper; chopped 1/2 cup celery; chopped 16 cups water 15 ounces tomato sauce 4 pounds boneless skinless chicken breasts; cut into small piece 2 bay leaf 1 tablespoon worcestershire sauce 1/4 teaspoon red pepper 12 ounces sausage meat; chicken sausage 2 cups rice; uncooked 1 bunch green onion; thin sliced Preheat oven to 400F. Place flour on baking sheet and bake for 30 min or til dark brown, stirring every 10 min. While flour is browning, coat a large pot with nonstick cooking spray and saute garlic, onions, green pepper and celery until tender. Add browned flour, stirring constantly. Gradually add water, tomato sauce, chicken, bay leaves, Worcestershire and red pepper. Bring to boil, lower heat and simmer for 1 hr. While gumbo is cooking, boil sausage in a pot of water for 10 min to remove any grease. Cut sausage into thin slices. Add to gumbo and con't cooking for 10 min. Cook rice according to package. Add green onions to gumbo and serve over cooked rice. |
