Light Chicken And Sausage Gumbo - cooking recipe

Ingredients

3/4 c. all-purpose flour
1/2 lb. 80% fat-free smoked sausage, cut into 1/4-inch slices
vegetable cooking spray
6 (6 oz.) skinned chicken breast halves
1 c. chopped onion
1/2 c. chopped green pepper
1/2 c. sliced celery
2 qt. hot water
3 cloves garlic, minced
2 bay leaves
2 tsp. Cajun seasonings
1/2 tsp. dried thyme
1 Tbsp. Worcestershire sauce
1 tsp. hot sauce
4 c. cooked rice (without salt or fat)

Preparation

Place flour in a 13 x 9 x 2-inch pan.
Bake at 400\u00b0 for 15 minutes or until the color of caramel, stirring flour every 5 minutes.
Brown sausage in a Dutch oven coated with cooking spray over medium heat.
Drain and pat dry with paper towels.
Wipe drippings from Dutch oven.
Brown chicken; drain and pat dry. Wipe drippings from Dutch oven.
Cook onion, green pepper and celery in a Dutch oven coated with cooking spray until tender. Sprinkle with browned flour.
Gradually stir in water; bring to a boil.
Add chicken, garlic and next 5 ingredients.
Reduce heat. Simmer mixture, uncovered, for 1 hour.
Remove chicken; let cool. Add sausage and cook gumbo, uncovered, 30 minutes.
Stir in green onions.
Cook uncovered an additional 30 minutes.
Bone chicken and cut into strips.
Add to gumbo and cook until heated.
Remove and discard bay leaves.
Serve over rice.
Yield:
2 quarts (eight 1-cup servings).