Chicken-And-Sausage Gumbo(Low-Fat) - 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. reduced sodium Cajun seasoning
1/2 tsp. dried thyme
1 Tbsp. low sodium Worcestershire sauce
1 tsp. hot sauce
1/2 c. sliced green onions
4 c. rice, cooked 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.