Chicken and Andouille Gumbo

Another culinary school creation

Chicken and Andouille Gumbo
Fat 35%Carbs 48%Protein 17%
Percent Calories

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

Directions

  1. Combine the first 7 ingredients and divide in half.
  2. Toss the chicken with half the seasoning mixture and liquid smoke. Set aside.
  3. Heat 2 Tbsp oil in a heavy skillet until very hot.
  4. Sear the chicken until just beginning to brown on both sides. Remove from skillet and set aside.
  5. Add in 2 Tbsp butter and Andouille sausage pieces. Saute until just beginning to brown. Remove from skillet and set aside.
  6. 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.
  7. 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.
  8. Add garlic to the vegetables and saute one minute more.
  9. Add the chicken stock to the roux mixture a little bit at a time, stirring until dissolved between each addition.
  10. 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.
  11. Add the seared sausage and okra. Stir to combine and adjust the seasoning with salt and pepper to taste.
  12. 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)

NutrientValue%DV
Calories489
Fats19g 24%
Saturated fats8g 38%
Trans fats0.4g
Cholesterol74mg 25%
Sodium861mg 37%
Carbs59g 21%
Net carbs56g
Fiber3g 10%
Sugar6g
Protein20g
Calcium92mg 9%
Iron4mg 51%
Potassium630mg 13%
Vitamin D0.2μg 1%
Vitamins and Minerals
Alpha carotene2μg
Beta carotene260μg
Caffeine0mg
Choline32mg 6%
Copper0.2mg 28%
Fluoride1μg
Folate (B9)194μg 48%
Lycopene0μg
Magnesium58mg 14%
Manganese1mg 43%
Niacin9mg 55%
Pantothenic acid1mg 15%
Phosphorus248mg 35%
Retinol74μg
Riboflavin (B2)0.3mg 26%
Selenium19μg 34%
Theobromine0mg
Thiamine0.4mg 35%
Vitamin A IU717IU
Vitamin A101μg 11%
Vitamin B120.4μg 16%
Vitamin B61mg 42%
Vitamin C22mg 25%
Vitamin D IU7IU
Vitamin D20μg
Vitamin D30.2μg
Vitamin E1mg 9%
Vitamin K28μg 24%
Zinc2mg 16%
Sugars
Sugar6g
Sucrose0.2g
Glucose0.4g
Fructose0.3g
Lactose0g
Maltose0g
Galactose0g
Starch0g
Fats
Saturated fats8g 38%
Monounsaturated fats7g
Polyunsaturated fats2g
Trans fats0.4g
Fatty Acids
Total omega 30.4g
Total omega 61g
Alpha Linolenic Acid (ALA)0.4g
Docosahexaenoic Acid (DHA)0g
Eicosapentaenoic Acid (EPA)0g
Docosapentaenoic Acid (DPA)0g
Amino Acids
Alanine0.5g
Arginine1g
Aspartic acid1g
Cystine0.1g
Glutamic acid1g
Glycine0.4g
Histidine0.2g
Hydroxyproline0g
Isoleucine0.3g
Leucine1g
Lysine0.4g
Methionine0.2g
Phenylalanine0.3g
Proline0.4g
Serine0.3g
Threonine0.3g
Tryptophan0.1g
Tyrosine0.3g
Valine0.4g