3 tbsp oil
1/3 cup flour
Using 5 qt Dutch oven, heat oil over medium heat. Add flour and wisk until pale golden- about 5-7 minutes.
4 cloves garlic finely chopped
1/2 tsp cayenne
1 jalapeno pepper chopped (very small bits)
2 tsp dried thyme (I use 1 1/2 -2 TBSP fresh)
2 tsp dried oregano (I use 1 1/2 -2 TBSP fresh)
Ground pepper to taste
Ground sea salt to taste
Stir garlic and spices into the rouix until evenly distributed
1 large chopped onion
Chopped celery with leaves
2 chopped carrots
Stir onion, celery and carrots into spiced rouix. Stir about 3 minutes until veggies start to soften
2 green peppers seeded and chopped
2 red peppers seeded and chopped
Stir into rouix/veggie mix. Stir an additional two minutes or so until veggies are coated
One (12 oz?) can Fire Roasted Diced Tomatoes
2-3 cups chicken broth fresh or canned
2 bay leaves
Bring ingredients to a boil, stirring occasionally
10 oz frozen cut okra
Add Okra to boiling soup, reduce heat, and simmer
1- 1 1/2 lbs andouille cut into 1/4 inch slices
Cook sausage until lightly browned on both sides. Remove from pan.
Cook chicken pieces using the same pan that has the residual drippings. Add cajun seasoning to the chicken. Cook just until warm and coated.
Stir in the meat about 5 minutes before serving. Don't forget to remove the bay leaves before dishing up!
View line-by-line Nutrition Insights™: Discover which ingredients contribute the calories/sodium/etc.
|Serving Size: 1 Serving (406g)|
|Recipe Makes: 8 Servings|
|Calories from Fat: 194 (52%)|
|Amt Per Serving||% DV|
|Total Fat 21.5g||29 %|
|Saturated Fat 5.6g||28 %|
|Monounsaturated Fat 10.7g|
|Polyunsanturated Fat 3.3g|
|Cholesterol 72.8mg||22 %|
|Sodium 722.4mg||25 %|
|Potassium 861.2mg||23 %|
|Total Carbohydrate 19.4g||6 %|
|Dietary Fiber 5.6g||22 %|
|Sugars, other 13.8g|
|Protein 25g||36 %|
Powered by: USDA Nutrition Database
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: 373
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