Servings 14 1-cup servings |
Ingredients
- 1/2 cup all-purpose flour
- 1 lb reduced-fat sausage cut in 1/4-inch pieces
- 2 lb boneless, skinless chicken breasts cut in pieces
- 1 onion chopped
- 1 tsp garlic minced
- 1 green bell pepper cored and chopped
- 2 stalks celery chopped
- 8 cup fat-free chicken broth
- 1 16-ounce package frozen cut okra or fresh cut okra
- 1 tsp dried thyme leaves
- 1/4 tsp cayenne
- 1 bunch green onions chopped
Ingredients
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Instructions
- Preheat oven 400ºF.
- Place flour on baking sheet and bake 20 minutes. Stir every 7–10 minutes or until dark nutty brown color. Set aside.
- 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.
- 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.
- 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 Info
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
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