1 lb. lowfat 94 to 98-percent fat free Cajun Sausage or spicy Italian sausage, uncooked.
2 tablespoons unbleached white or wheat flour
1 1/2 lb. skinless boneless chicken breasts, cut in 1/2 strips and sprinkled with 1/4 teaspoon oregano
Mix together in small bowl: 4 to 5 teaspoons chicken or fish base or boullion, 1 1/2 to 2 teaspoons
chili powder, 1 1/2 teaspoons sweet paprika, 1 teaspoon cayenne pepper or Cajun
seasoning, 1/2 teaspoon salt, 1/2 teaspoon freshly ground black pepper, 1
teaspoon thyme, 1/2 teaspoon garlic powder and 3 bay leaves.
Gumbo Base
1 large onion, chopped
4 celery ribs, chopped
2 medium green bell peppers, seeded and chopped
2 medium red bell peppers, seeded and chopped
2 tablespoons file’ powder
1/2 cup unbleached or wheat flour
2 to 3 garlic cloves, pressed
1 28-oz. can chopped stewed tomatoes
3 1/2 to 4 cups water
1 teaspoon extra virgin olive oil
2 cups sliced okra, about 1/2 lb. fresh or frozen (optional)
1 1/2 teaspoons hot pepper sauce (optional)
white rice cooked without butter or salt
1. Sprinkle sausage with 2 tablespoons flour, set aside. Mix file’ powder
with flour, set aside.
2. Preheat a large stock pot or Dutch oven on medium high. Add chicken and
brown, 2 to 3 minutes both sides. Remove chicken and set aside. Add sausage
to pan and cook, turning until flour is golden brown. Sausage may stick to
pan. Reduce heat and cook until well browned, 3 to 5 minutes. Set aside.
3. Increase heat to medium, add onion, peppers, celery and fresh garlic.
Cover and cook 10 to 15 minutes, until moisture from vegetables has deglazed
pan. Check vegetables every few minutes to stir and add water if they stick. Stirring, add tomatoes to vetables and return heat to low.
4. Stir flour and file’ powder mixture into vegetables, a small amount at a
time. Stir pepper sauce and spice mixture into vegetable flour mixture,
cooking for two minutes. Add water and stir, until well mixed.
5. Stirring frequently, increase heat to medium high and bring to a gentle
boil. Reduce heat to low and simmer 30-minutes, stirring occasionally.
6. Add chicken and sausage to gumbo base, continuing to simmer an additional
30-minutes or until chicken is cooked. Add teaspoon olive oil, okra and hot pepper
sauce to gumbo and if necessary, adjust seasonings. Serve over hot rice.
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