Recipes · American · Stews
Chicken and Sausage Gumbo
One serving has 710 kcal and 34 g protein, and at least a fifth of a woman's daily need of selenium (85%), thiamin (85%), niacin (82%), vitamin K (76%), manganese (71%) and pyridoxine (70%). Ready in 64 minutes.
- Preparation: 15 min
- Cooking: 49 min
- Makes: 1 serving (529 g)
- Difficulty: Hard
- Diets: Dairy-free, High protein
- Contains: celery, gluten, pork, poultry
Ingredients
- 100 g Chicken thighs, boneless, skinless, raw
- 60 g Kielbasa
- 60 g Okra, raw
- 30 g Onions, raw
- 20 g Celery, raw
- 20 g Bell pepper, green, raw
- 3 g Garlic, raw
- 15 g Flour, all-purpose
- 15 g Vegetable oil
- 120 g Chicken broth
- 40 g Tomatoes, canned, diced
- 0.2 g Cayenne pepper
- 0.3 g Paprika
- 0.2 g Bay leaves
- 0.4 g Salt
- 40 g Rice, white, long-grain
- 5 g Scallions, raw
Method
- Heat the oil in a heavy pot and whisk in the flour; cook over medium-low heat, stirring constantly, until the roux is a deep peanut-butter brown, 12-15 minutes, watching closely so it doesn't burn.
- Add the onion, celery, bell pepper and garlic and cook until softened, about 5 minutes.
- Gradually whisk in the chicken broth, then add the diced tomatoes, bay leaf, paprika and cayenne.
- Add the chicken and sausage, bring to a simmer, and cook for 20 minutes until the chicken is cooked through (juices run clear, 74°C/165°F).
- Stir in the okra and simmer for 10 more minutes until it is no longer stringy and the gumbo has thickened slightly.
- Discard the bay leaf, season with the salt, and serve hot over the cooked rice, scattered with scallions.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 710 kcal | 34% |
| Carbohydrates | 58.1 g | |
| Water | 394 mL | |
| Fiber | 5.2 g | 18% |
| Protein | 33.8 g | 70% |
| Tryptophan | 0.36 g | |
| Threonine | 1.4 g | |
| Isoleucine | 1.4 g | |
| Leucine | 2.6 g | |
| Lysine | 2.6 g | |
| Methionine | 0.84 g | |
| Cystine | 0.43 g | |
| Phenylalanine | 1.4 g | |
| Tyrosine | 1.1 g | |
| Valine | 1.6 g | |
| Histidine | 0.93 g | |
| Fat | 38 g | |
| Monounsaturated | 12.4 g | |
| Polyunsaturated | 13 g | |
| Docosahexaenoic Acid (DHA) | 0.01 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 11.3 g | |
| Saturated | 9.4 g | |
| Trans-Fats | 0.26 g | |
| Cholesterol | 133 mg | |
| Calcium | 131 mg | 13% |
| Copper | 0.36 mg | 40% |
| Iron | 4.8 mg | 27% |
| Magnesium | 94.1 mg | 30% |
| Manganese | 1.3 mg | 71% |
| Phosphorus | 422 mg | 60% |
| Potassium | 880 mg | 19% |
| Selenium | 46.5 µg | 85% |
| Sodium | 1,324 mg | |
| Zinc | 3.6 mg | 45% |
| Thiamin (vitamin B1) | 0.94 mg | 85% |
| Riboflavin (vitamin B2) | 0.55 mg | 50% |
| Niacin (vitamin B3) | 11.4 mg | 82% |
| Pantothenic acid (vitamin B5) | 1.1 mg | 23% |
| Pyridoxine (vitamin B6) | 0.91 mg | 70% |
| Folate (vitamin B9) | 183 µg | 46% |
| Cobalamin (vitamin B12) | 1 µg | 43% |
| Choline | 95.5 mg | 22% |
| Vitamin A | 64.1 µg | 9% |
| Vitamin C | 51.3 mg | 68% |
| Vitamin D (D2 + D3) | 19 IU | 3% |
| Vitamin E | 2.5 mg | 17% |
| Vitamin K | 68.8 µg | 76% |
Shares of a day's need are for a woman of 30, 165 cm, 60 kg, lightly active, by the US and Canadian Dietary Reference Intakes. SustainBite works out each person's own needs, by the standard where they live: the Nordic Nutrition Recommendations in Norway, the UK's, EFSA's in the EU.
Climate footprint
1.3 kg CO2e a serving: about average for main dishes on SustainBite. Source: ADEME, Agribalyse 3.2.
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