Wednesday, December 12, 2012

Healthy Comfort Food: Chicken and Sausage Gumbo with Quinoa

Healthy Chicken and Sausage Gumbo with Quinoa
As the cold weather FINALLY hits us here in Scottsdale, I'm searching the cupboard for healthy comfort foods.  I love warm soups in cold weather, so this is a perfect weeknight dinner recipe for the season.

I used quinoa instead of rice to add some healthy protein and just a little more texture.  Of course, if you're partial to rice in this, you can substitute it out.

Also, be sure to look at your chicken sausage labels.  Some brands out there have more fat and calories than the pork brands!

Healthy Chicken and Sausage Gumbo with Quinoa

Prep Time: 15 minutes / Cook Time: 45 minutes / Servings: 6

Healthy Chicken and Sausage
Gumbo with Quinoa
  • 2 cups cooked white Quinoa
  • 6 boneless, skinless chicken breast tenders, cubed
  • 2 chicken Andouille sausages, chopped
  • 1 14 oz. can of stewed tomatoes
  • 1 yellow onion, chopped
  • 3 stalks celery, chopped
  • 10 oz. sliced Crimini mushrooms
  • 1 green bell pepper, seeded and chopped
  • 4 cups low-sodium chicken broth
  • 2 cloves garlic, pressed
  • 1 cup frozen sliced okra
  • 2 scallions, chopped
  • 1 tbsp. creole seasoning
  • 2 tsp. Jamaican jerk seasoning
  • 1/4 cup Worcestershire sauce
  • 1/4 cup flat leaf parsley, chopped (for garnish)
  • olive oil cooking spray
  • salt and pepper to taste
  1. Spray a large pot with cooking spray and heat on medium heat.  Add the chicken, sausages and mushrooms.  Season with salt and pepper and brown on medium heat for about 5 minutes.
  2. Add the celery, garlic,onions and green pepper.  Continue to cook on medium heat for an additional 5 minutes, until the liquid begins to cook out of the veggies.
  3. Pour in the stewed tomatoes and chicken broth.  Season with salt and pepper, creole seasoning, jerk seasoning and Worcestershire sauce.  Bring to a boil, stirring frequently, reduce to a simmer and cook for about 30 minutes.
  4. Add frozen okra, chopped scallions and simmer for an additional 5 minutes.
  5. To serve: Pour servings into a bowl and add cooked quinoa on top, garnish with flat leaf parsley and serve.
Healthy Chicken and Sausage Gumbo with Quinoa

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