Chicken and Andouille Sausage Gumbo
Prep time: 20 minutes
Cook time: 65 minutes
Makes 10 servings
1 lb (500 g) boneless skinless chicken thighs
1/8 tsp (0.5 mL) freshly ground black pepper
1 tsp (5 mL) salt
3 tbsp (45 mL) olive oil
1 pkg (500 g) New PC Andouille Sausage
3 cups (750 mL) diced sweet red pepper
2 cups (500 mL) diced onions
1-1/2 cups (375 mL) diced celery
3 tbsp (45 mL) minced garlic
2 tbsp (25 mL) Creole seasoning
1 can (796 mL) diced Tomatoes
3 cups (750 mL) chicken Broth
1 pouch (283 g) whole Grain Brown Rice
1/2 cup (125 mL) chopped Italian parsley
Preheat oven to 400°F (200°C).
Sprinkle chicken with pepper and 1/4 tsp (1 mL) of the salt. In large ovenproof frying pan, heat 1 tbsp (15 mL) of the oil over medium-high heat. Add chicken and sausage to pan; cook for 8 minutes, turning once, or until browned. Transfer pan to centre of oven; bake for 15 minutes. Remove pan from oven. Set aside to cool.
In large saucepan, heat remaining 2 tbsp (25 mL) oil over medium-high heat; cook pepper, onion and celery for 12 minutes, stirring occasionally. Stir in garlic and Creole seasoning; cook for 3 to 5 minutes more or until vegetables are tender and slightly coloured. Stir in tomatoes and juices and chicken broth. Bring to a boil. Reduce heat to simmer. Remove chicken and sausage from frying pan; stir drippings from frying pan into vegetable mixture. Simmer for 15 minutes.
Meanwhile, quarter chicken thighs and slice sausages ½-inch (1 cm) thick; set aside. Place rice pouch on a paper towel, seam side up. Pouch is self-venting; do not puncture, tear or cut. Microwave on HIGH for 3 minutes.
Stir chicken, sausage, rice and remaining ¾ tsp (4 mL) salt into vegetable mixture. Simmer for 5 minutes. Stir in parsley and serve.
Per serving: 300 calories, fat 16 g, sodium 1010 mg, carbohydrate 21 g, fibre 4 g, protein 19 g
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