2 tablespoons whole wheat flour
2 teaspoons cajun seasoning
2 boneless, skinless chicken breasts cut into small pieces
1 cup sliced lean turkey sausage
2 teaspoons olive oil
1 small onion, chopped
1 cup sliced celery
1 cup frozen cut okra
2 teaspoons minced garlic
1 can fat free, less sodium chicken broth
1 can no salt added diced tomatoes
1 green bell pepper, chopped into small pieces
1 teaspoon gumbo file powder
2 cups cooked rice
Directions:
1. Put flour and cajun seasoning in resealable bag, add chicken and toss to coat. Heat olive oil over medium heat in large soup pot and add chicken. Cook for 3 minutes. Add onion, celery and garlic and cook for another 3 minutes.
2. Add broth, tomatoes, okra, bell pepper, and turkey sausage, bring to a boil and reduce heat and simmer for 20 minutes. While the gumbo is simmering, now is a good time to prepare your rice!
3. Uncover and simmer for about 5 more minutes, remove from heat and stir in file powder to thicken and add flavor to your gumbo.
4. Put gumbo in serving bowls and top with rice. You can even add in a few whole wheat, whole grain crackers too!
* If you desire, you can also add in some cooked ready to eat shrimp to this receipe as well *