1. In a large nonstick skillet lightly coated with cooking spray, heat oil. Add the onion, celery, garlic, and bell pepper and cook, stirring, until the onion is translucent, about 5 minutes. 2. To the skillet, add the chicken pieces and cook over medium heat until lightly browned , about 6 minutes. Add the sausage and cook for 3 minutes more. 3. To the skillet, add the chicken stock, tomatoes in puree, Tabasco sauce, cayenne, parsley, thyme, black pepper, gumbo seasoning, and tomato paste. Stir well. Bring the sauce to a boil, reduce the heat to a simmer, and cook until the chicken is done, about 6 to 8 minutes. Adjust the seasoning with salt and Tabasco. Serve over hot rice. NOTES : * original recipe called for "defatted chicken stock," but I used fat-free canned broth Recipe by: Low-Fat Chicken Breasts by Diane Rozas Posted to EAT-LF Digest by "Kathy Rogers"
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|Serving Size: 1 Serving (788g)|
|Recipe Makes: 5|
|Calories from Fat: 230 (30%)|
|Amt Per Serving||% DV|
|Total Fat 25.5g||34 %|
|Saturated Fat 6.5g||32 %|
|Monounsaturated Fat 9.1g|
|Polyunsanturated Fat 5.7g|
|Cholesterol 384.6mg||118 %|
|Sodium 829.2mg||29 %|
|Potassium 1785.9mg||47 %|
|Total Carbohydrate 11.7g||3 %|
|Dietary Fiber 3.2g||13 %|
|Sugars, other 8.5g|
|Protein 118.5g||169 %|
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Disclaimer: Nutrition facts are derived from linked ingredients (shown at left in colored bullets) and may or may not be complete. Always consult a licensed nutritionist or doctor if you have a nutrition-related medical condition.
Calories per serving: 773
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