Healthy Chicken & Sausage Gumbo

To make a tasty Gumbo, you do not always need to make a rouix first which is oil and flour cooked until it gets dark. There are a few others ways that will still be delicious and satisfying. One of my methods is by baking the flour and the following recipe uses no flour at all.


1 -1½  pound boneless skinless chicken breasts, cut into 1-2-inch cubes

1 (10-ounce) package frozen okra

2 links andouille sausage, diced

1 sweet (vadalia) onion diced

3 celery stalks, chopped

1 cup thinly sliced carrots

1 green bell pepper, seeded and diced

1 red bell pepper, seeded and diced

1 yellow bell pepper, seeded and diced

1 peblano pepper, seeded and diced

5 springs of thyme

1 teaspoon dried oregano

1 teaspoon salt

1 tablespoon adobo seasoning

1 teaspoon dry jerk seasoning

1 tablespoon Cajun seasoning

1 tablespoon creole seasoning

1 teaspoon gumbo file powder

2 bay leaves

3 garlic cloves minced

1/2 teaspoon mustard powder

1/4 teaspoon cayenne pepper

1/4 teaspoon freshly cracked black pepper

2 cups reduced-sodium chicken broth

2 cups reduced-sodium tomato juice

2 cups cooked brown rice


In a slow-cooker, combine the chicken and all remaining ingredients except the rice. Mix well to combine. Cover and cook on low for 6 to 8 hours or high for 3 to 4 hours. Halfway through the cooking time stir. Serve over rice. 

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