Easy Chicken and Sausage Gumbo -Secret to Simple Healthy Roux for Gumbo

Louisiana Cajun gumb oeasy chicken and sausage gumbo with healthy roux recipe

My Easy Chicken and Sausage Gumbo Recipe with Healthy Gumbo Roux!

My Easy Chicken and Sausage Gumbo is a Cajun healthy gumbo recipe favorite and my trick is making a healthy roux! So, if you’re looking for a gumbo recipe healthier, you’re in the right place! When you think of Louisiana cuisine, gumbo comes to mind and especially in cold weather. I’m always in the mood for a warm satisfying bowl of this Louisiana gumbo recipe and my go-to favorite recipe is in my Gulf Coast Favorites cookbookMy secret to a healthy gumbo is in the healthy roux! Diabetic chicken gumbo recipes are hard to find.  Best of all, when you taste this easy gumbo recipe, you would never know this is also a diabetic gumbo recipe!! Like Cajun cooking? Another healthy Cajun recipe everyone enjoys are my Blackened Chicken Fingers also from my healthy Louisiana cookbook!


My Dallas Daughter Loves This Recipe for A Healthy Gumbo

Don’t think this gumbo will have you standing over the stove for hours!  The best part about my healthy roux is you can brown the flour ahead of time.  If you’ve ever made gumbo, the roux is what is time consuming.  With the roux done and if you buy pre-chopped seasoning, you can whip this healthy gumbo up for dinner. or yourself.  Courtney who is married with two small boys sure doesn’t have time to cook.  However, she loves nothing better than a bowl of  gumbo.  She prefers my healthy gumbo because she likes to eat healthy.  She makes this recipe all the time so she doesn’t have to miss her favorite Cajun gumbo.

diabetic chicken gumbo with healthy roux for easy chicken and sausage gumbo recipe for healthy gumbo

Easy Chicken and Sausage Gumbo from Holly Clegg’s trim&TERRIFIC  Gulf Coast Favorites Cookbook 

Makes 14 (1-cup) servings

1/2 cup all-purpose flour
1 pound reduced-fat sausage, sliced in 1/4-inch pieces
2 pounds boneless, skinless chicken breasts, cut in pieces
1 onion, chopped
1 teaspoon minced garlic
1 green bell pepper, cored and chopped
2 stalks celery, chopped
8 cups fat-free chicken broth
1 (16-ounce) package frozen cut okra or fresh cut okra
1 teaspoon dried thyme leaves
1/4 teaspoon cayenne
1 bunch green onions, chopped

1.  Preheat oven 400ºF.
2.  Place flour on baking sheet and bake 20 minutes.  Stir every 7–10 minutes or until dark nutty brown color. Set aside.
3.  In large nonstick pot coated with nonstick cooking spray, stir-fry sausage over medium heat and cook until crispy brown.  Set aside and remove any excess grease.  Recoat skillet with nonstick cooking spray.
4.  Add chicken and cook, stirring until starting to brown and then add onion, garlic, green pepper, and celery, cooking until tender. Stir in browned flour, stir continuously.
5.  Gradually add chicken broth, okra, thyme, cayenne, and season to taste.  Bring to boil, lower heat and simmer 30 minutes or until chicken is tender. Add sausage and green onions cooking 5 more minutes.

Nutritional information per serving: Calories 160, Calories from fat (%) 11, Fat (g) 2, Saturated Fat (g) 1, Cholesterol (mg) 49, Sodium (mg) 550, Carbohydrate (g) 12, Dietary Fiber (g) 2, Sugars (g) 4, Protein (g) 22, Diabetic Exchanges: 1 carbohydrate, 3 very lean meat

How To Make Gumbo? Healthy Gumbo and Louisiana Recipe Favorites Are Healthy Easy Recipes

Gulf Coast FavoritesGulf Coast Favorites

Who doesn’t associate a Chicken and Sausage gumbo with Louisiana?  But with my Gulf Coast Favorites cookbook  you get healthy Cajun recipes and even a healthy gumbo! You’ll find your favorite Crawfish recipes like my most popular Crawfish Etouffee.  I have lots of healthy crawfish recipes.

There are different kinds of gumbo but I make mine with a healthy roux. However, if you are not in a region where seafood is plentiful, this chicken sausage gumbo is the answer. I believe in eating healthy and this diabetic gumbo boasts the rich traditional flavor of chicken gumbo without all the fat! Yes, you can even enjoy a healthy gumbo.

Women’s Health Magazine Features My Gumbo Recipe In Top Healthy and Delicious Soups for Weight Loss!

I always knew this was such a popular gumbo recipe because it’s easy to make wherever you live and also healthy.  It is even a diabetic gumbo recipe making this soup the perfect choice for people who love our Cajun recipes but now you have healthy Cajun recipes with me.  When my easy chicken and sausage gumbo recipe  was featured in Women’s Heath Magazine I got really excited!! Now, I get to share this easy chicken gumbo recipe with a quick healthy roux with so many more people.  Not sure if you will lose weight with it, but I do know it will make a difference in your health! So, my Gulf Coast Favorites cookbook gives you the opportunity to enjoy all your favorite Cajun recipes but I have turned them into healthy easy recipes!  How about that?

Cajun Recipes Like My Easy Chicken and Sausage Gumbo

I have a category on my healthy food blog for your Louisiana favorite recipes and they are for healthy easy recipes. I know most importantly everyone wants an easy chicken and sausage gumbo recipe! But, this is also a gumbo recipe healthier! Everyone is busy and you might think there’s no such recipe as a healthy gumbo that is not an all day cooking task? Not only is this a practical recipe but it is also a diabetic chicken gumbo recipe that you can’t taste the difference! We have the best seafood in Louisiana, and if you like Louisiana crawfish recipes, wait until you try my fantastic easy crawfish recipes

Try Using Brown Rice with Your Healthy Gumbo!

Success Boil in Bag Whole Grain Brown Rice, 14 oz, 4 ct - 2 PackSuccess Boil in Bag Whole Grain Brown Rice

You can leave out the rice of the gumbo or try using brown rice for a nutritional boost.  If you promise not to tell!  I actually serve my hubby brown rice with his gumbo and he doesn’t know.  One cup of white rice is less than 1 gram fiber.  Would you believe 1 cup brown rice has 3 grams of fiber.  To me, that’s an easy nutritious transition.

My sister hates to cook rice and loves this rice that comes in the bag.  No more rice intimidation I guess. Of course, I cook brown rice in a pot but do confess I have used boil in the bag rice before and it works perfectly and gives you smaller portions.  You might want to check it out as cooking is about convenience and time! My family loves rice with all our great healthy Louisiana recipes!

Chicken and Sausage Gumbo – Secret In Healthy Roux Plus Diabetic Chicken Gumbo!

The secret to a good gumbo is the roux and my secret is I use browned flour for a healthy roux.  Not only is this roux a time saver, but you get that rich nutty flavor without all the fat.  The gumbo tastes great and the roux bakes easily in the oven. I love my recipe because you can make this healthy gumbo anywhere. Would you believe this delicious gumbo is also a diabetic chicken gumbo recipe?  Also, gumbo freezes well and did you know you can also freeze extra rice?

I Still Cook with Wooden Spoon
OXO Good Grips Wooden Spoon & ScraperOXO Good Grips Wooden Spoon & Scraper

Seems simple and silly to mention but I still use a wooden spoon when I am cooking. Don’t’ get me wrong because I have so many heat resistant spatulas (love the colorful ones) but an old fashioned wooden spoon still works the best for stirring my chicken and gumbo recipe and other soup recipes.

There’s all sorts of shapes and sizes of wooden spoons. I like this curved spoon so I can get into the corners of the pot.




Women’s Health Magazine Lists Chicken and Sausage Gumbo As Top Soups For Weight Loss

How excited was I to find Women’s Health Magazine list my Chicken and Sausage Gumbo as one of the Nine Soups to Make to Help You Lose Weight.  I know Louisiana food is known as “high fat” but not in my world or in my Gulf Coast cookbook!  No surprise they included my diabetic chicken gumbo recipe! Not only is it a healthy gumbo, but this chicken and sausage gumbo recipe is fast to make!

Have You Ever Used These Silicon Pot Holders?

4PCS Multipurpose Silicone Pot Holder Non Slip Heat Resistant4PCS Multipurpose Silicone Pot Holder Non Slip Heat Resistant

Once you use these silicon pot holders, they will be your one and only kitchen pot holders for several reasons. They are easy to use and best of all, they never get dirty. My cloth pot holders end up so filthy so these colorful clean heat resistant pot holders are inexpensive and the best!

Best of all, they double as a trivet to put hot pots on off the stove top or from the oven.

Get Autographed Cookbook From My Website for 25% Off!

SHOP with discount code LA25 for 25% off my cookbooks to enjoy Louisiana recipes wherever you live! Remember, this book includes everyday ingredients to recreate your favorite healthy Cajun recipes easily. My BBQ Shrimp recipe is the best New Orleans BBQ Shrimp recipe and the fresh seafood recipes will win you over instantly.  No more dinner decisions when you can flip through this book with 30 minute easy healthy recipes.

Holly Clegg
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Holly Clegg

With over 1 MILLION COOKBOOKS sold, Holly Clegg has become a culinary expert on easy healthy everyday recipes through her nationally recognized best-selling trim&TERRIFIC® and Eating Well cookbook series, including Eating Well Through Cancer, (English, Spanish and Chinese editions), Eating Well to Fight Arthritis and Diabetic Cooking with the ADA. Clegg attended the Cordon Bleu Cooking School, London and has appeared on Fox & Friends, NBC Weekend Today, QVC, The 700 Club, USA Today, Cooking Light Magazine, Web MD, and Huff Post. She consulted and did spokesperson work for Walmart, Teflon, DuPont, The Coca-Cola Company, and hospitals throughout the country. For more information, visit About Holly or The Healthy Cooking Blog for more recipes and tips.
Holly Clegg
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3 thoughts on “Easy Chicken and Sausage Gumbo -Secret to Simple Healthy Roux for Gumbo

  1. Thanks for the recipe! I will try it! The roux is the key for making a great gumbo! And each chef might have a secret for making it!

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