Chicken and Andouille Gumbo
Another culinary school creation

1 ¾ cups of chicken and andouille gumbo (Another culinary school creation) contains 489 Calories The macronutrient breakdown is 48% carbs, 35% fat, and 17% protein. This is a good source of protein (37% of your Daily Value), potassium (13% of your Daily Value), and iron (51% of your Daily Value).
- Makes
- 14 cups
- Prep Time
- 35 minutes
- Cook Time
- 40 minutes
Ingredients
Canola oil
2 tbsp or 28g
Directions
- Combine the first 7 ingredients and divide in half.
- Toss the chicken with half the seasoning mixture and liquid smoke. Set aside.
- Heat 2 Tbsp oil in a heavy skillet until very hot.
- Sear the chicken until just beginning to brown on both sides. Remove from skillet and set aside.
- Add in 2 Tbsp butter and Andouille sausage pieces. Saute until just beginning to brown. Remove from skillet and set aside.
- Add 1/4 cup butter to pan and scrape up brown bits. Gradually add flour. Cook, whisking constantly, until the flour is dark red-brown to light chocolate brown, being careful not to scorch the roux.
- Remove pan from heat and immediately add vegetables, stirring constantly until the roux stops getting darker. Return to low heat and cook 5 min. or until vegetables are soft, stirring constantly and scraping the pan bottom well.
- Add garlic to the vegetables and saute one minute more.
- Add the chicken stock to the roux mixture a little bit at a time, stirring until dissolved between each addition.
- Bring to a boil. Reduce the heat to a simmer and add the seared chicken and reserved seasoning mixture. Simmer, uncovered, 30 minutes, stirring often as it begins to thicken. Meanwhile, cook the rice.
- Add the seared sausage and okra. Stir to combine and adjust the seasoning with salt and pepper to taste.
- Mound a 1/2 cup portion of cooked rice in the center of a large soup bowl and ladle about 1 1/4 cups gumbo around the rice.
Nutrition Facts
For 1 ¾ cups of chicken and andouille gumbo (415g)
Nutrient | Value | %DV |
---|---|---|
Calories | 489 | |
Fats | 19g | 24% |
Saturated fats | 8g | 38% |
Trans fats | 0.4g | |
Cholesterol | 74mg | 25% |
Sodium | 861mg | 37% |
Carbs | 59g | 21% |
Net carbs | 56g | |
Fiber | 3g | 10% |
Sugar | 6g | |
Protein | 20g | |
Calcium | 92mg | 9% |
Iron | 4mg | 51% |
Potassium | 630mg | 13% |
Vitamin D | 0.2μg | 1% |
Vitamins and Minerals | ||
Alpha carotene | 2μg | |
Beta carotene | 260μg | |
Caffeine | 0mg | |
Choline | 32mg | 6% |
Copper | 0.2mg | 28% |
Fluoride | 1μg | |
Folate (B9) | 194μg | 48% |
Lycopene | 0μg | |
Magnesium | 58mg | 14% |
Manganese | 1mg | 43% |
Niacin | 9mg | 55% |
Pantothenic acid | 1mg | 15% |
Phosphorus | 248mg | 35% |
Retinol | 74μg | |
Riboflavin (B2) | 0.3mg | 26% |
Selenium | 19μg | 34% |
Theobromine | 0mg | |
Thiamine | 0.4mg | 35% |
Vitamin A IU | 717IU | |
Vitamin A | 101μg | 11% |
Vitamin B12 | 0.4μg | 16% |
Vitamin B6 | 1mg | 42% |
Vitamin C | 22mg | 25% |
Vitamin D IU | 7IU | |
Vitamin D2 | 0μg | |
Vitamin D3 | 0.2μg | |
Vitamin E | 1mg | 9% |
Vitamin K | 28μg | 24% |
Zinc | 2mg | 16% |
Sugars | ||
Sugar | 6g | |
Sucrose | 0.2g | |
Glucose | 0.4g | |
Fructose | 0.3g | |
Lactose | 0g | |
Maltose | 0g | |
Galactose | 0g | |
Starch | 0g | |
Fats | ||
Saturated fats | 8g | 38% |
Monounsaturated fats | 7g | |
Polyunsaturated fats | 2g | |
Trans fats | 0.4g | |
Fatty Acids | ||
Total omega 3 | 0.4g | |
Total omega 6 | 1g | |
Alpha Linolenic Acid (ALA) | 0.4g | |
Docosahexaenoic Acid (DHA) | 0g | |
Eicosapentaenoic Acid (EPA) | 0g | |
Docosapentaenoic Acid (DPA) | 0g | |
Amino Acids | ||
Alanine | 0.5g | |
Arginine | 1g | |
Aspartic acid | 1g | |
Cystine | 0.1g | |
Glutamic acid | 1g | |
Glycine | 0.4g | |
Histidine | 0.2g | |
Hydroxyproline | 0g | |
Isoleucine | 0.3g | |
Leucine | 1g | |
Lysine | 0.4g | |
Methionine | 0.2g | |
Phenylalanine | 0.3g | |
Proline | 0.4g | |
Serine | 0.3g | |
Threonine | 0.3g | |
Tryptophan | 0.1g | |
Tyrosine | 0.3g | |
Valine | 0.4g |