If you're a fan of Cajun cuisine, you've probably tried or at least heard of Chicken & Sausage Gumbo. This savory dish is a flavorful blend of chicken, sausage, and vegetables in a roux-based broth. At 150 calories per 8 oz serving, this dish can be a filling and satisfying meal option.

Aside from its taste, Chicken & Sausage Gumbo also boasts a decent amount of nutrition. One serving provides 14 grams of protein, 13 grams of carbohydrates and 6 grams of fat. It is also a good source of Vitamin A, Calcium, and Iron.

In this article, we'll go over everything you need to know about Chicken & Sausage Gumbo from its ingredients and preparation to health benefits and modifications for special diets.

What is Chicken & Sausage Gumbo?

Originating from Louisiana, Chicken & Sausage Gumbo is a hearty soup-like dish made with a roux-based broth, chicken, sausage, onions, bell peppers, celery, and okra. It is typically seasoned with a blend of herbs and spices including thyme, oregano, and paprika. The gumbo is served over hot rice and garnished with green onions or parsley. There are various types of gumbo, each with its own unique set of ingredients. For example, seafood gumbo replaces chicken and sausage with seafood like shrimp, crab, and crawfish. Some gumbo recipes call for file powder, a spice made from the dried and ground leaves of the sassafras tree, while others do not. Overall, Chicken & Sausage Gumbo is a dish that is satisfying, comforting, and flavorful.

How many calories are in a serving of Chicken & Sausage Gumbo?

One serving (8 oz) of Chicken & Sausage Gumbo contains 150 calories. However, this calorie count can vary depending on the recipe and serving size. Adding additional ingredients like oil or heavy cream can also increase the calorie count.

What are the key ingredients in Chicken & Sausage Gumbo?

The key ingredients in Chicken & Sausage Gumbo include chicken, sausage, onions, bell peppers, celery, okra, chicken broth, and roux. Additional herbs and spices like thyme, oregano, and paprika are also used for flavor. Roux is a mixture of flour and fat that is cooked until it reaches a certain color and consistency. It is used as a base for many Louisiana-style dishes like gumbo and jambalaya.

How is Chicken & Sausage Gumbo prepared?

To make Chicken & Sausage Gumbo, first cook the chicken and sausage until browned. Then, remove them from the pan and sauté the onions, bell peppers, celery, and okra in the same pan. Once the vegetables have softened, add in the roux and stir continuously for a few minutes until it reaches a desired color. Next, gradually add chicken broth while stirring to prevent lumps from forming. Add in the chicken, sausage, and any additional seasonings like garlic and bay leaves, and let the gumbo simmer for at least an hour to allow the flavors to meld together. Serve the gumbo over hot rice and garnish with green onions or parsley.

What are the health benefits of Chicken & Sausage Gumbo?

Aside from being a delicious meal option, Chicken & Sausage Gumbo contains several health benefits. For one, it is a good source of protein which is essential for building and repairing muscles and tissues. It is also low in fat and calories compared to other Cajun dishes like fried catfish or crawfish étouffée. Lastly, the vegetables like onions, bell peppers, celery, and okra provide a variety of nutrients like Vitamin C, fiber, and antioxidants to support overall health and wellbeing.

Is Chicken & Sausage Gumbo a healthy meal option?

While Chicken & Sausage Gumbo can be a nutritious meal option, it can also be high in sodium and fat depending on the recipe and serving size. To make a healthier version, use lean chicken breast and turkey sausage instead of higher-fat options. Use low-sodium chicken broth and limit additional salt and seasoning. Overall, with proper modifications, Chicken & Sausage Gumbo can be a healthy and satisfying meal choice.

How can I enhance the nutritional value of Chicken & Sausage Gumbo?

To enhance the nutritional value of Chicken & Sausage Gumbo, consider adding more vegetables like carrots, sweet potatoes, or squash. These vegetables provide additional fiber, vitamins, and antioxidants. You can also use whole-grain rice instead of white rice to add more fiber and nutrients.

Can Chicken & Sausage Gumbo be modified for special diets?

Yes, Chicken & Sausage Gumbo can be modified for various diets. For gluten-free diets, use a gluten-free roux or cornstarch instead of flour. For vegetarian or vegan diets, omit the chicken and sausage and use vegetable broth instead of chicken broth. Add in tofu or tempeh for a protein source instead.

What are some tasty side dishes to serve with Chicken & Sausage Gumbo?

Some tasty side dishes to serve with Chicken & Sausage Gumbo include cornbread, garlic bread, or a side salad with a tangy vinaigrette. You can also serve gumbo with traditional New Orleans-style sides like red beans and rice or jambalaya.

Where can I find Chicken & Sausage Gumbo at restaurants or stores?

Chicken & Sausage Gumbo can be found at many Creole and Cajun restaurants or specialty Southern food stores. You can also make it at home using various recipes found online or in cookbooks.