If you're looking for a hearty and flavorful dish, look no further than 12 oz (340 g) Chicken & Sausage Gumbo. This Southern classic packs a punch with its combination of chicken, sausage, and vegetables, all simmered together in a rich broth. And with only 350 calories per serving, it's a guilt-free indulgence.

Not only is Chicken & Sausage Gumbo delicious, it's also a good source of protein and fiber. One serving provides 22 grams of protein and 7 grams of fiber, making it a satisfying meal that will keep you feeling full for hours.

In this article, we'll explore the history of Chicken & Sausage Gumbo, how to make it at home, and some healthy alternatives to the traditional recipe.

What is Chicken & Sausage Gumbo?

Chicken & Sausage Gumbo is a classic Southern dish that originated in Louisiana. It's a stew-like dish that traditionally contains a mix of meats (such as chicken and sausage), vegetables (such as okra, onions, and celery), and spices (such as cayenne pepper and thyme). The dish gets its name from the African word 'gombo,' which means okra. The vegetable is a key ingredient in many traditional gumbo recipes, and it helps give the dish its signature thick and slightly slimy texture.

Calories in Chicken & Sausage Gumbo

One serving of Chicken & Sausage Gumbo (12 oz or 340 g) contains 350 calories. It also has 22 grams of protein, 7 grams of fiber, 21 grams of fat, and 21 grams of carbs. While the calorie count might seem high, it's important to remember that gumbo is a filling and nutritious meal. If you're watching your calorie intake, you can always adjust the portion size or swap out ingredients to create a lighter version of the dish.

Ingredients in Chicken & Sausage Gumbo

Chicken & Sausage Gumbo typically includes the following ingredients: - Chicken (boneless, skinless) - Sausage (Andouille or smoked sausage) - Onion - Bell pepper - Celery - Okra - Garlic - Tomatoes (diced or stewed) - Chicken broth - Flour - Butter - Spices (such as cayenne pepper, thyme, and bay leaves) While the ingredients may vary depending on the recipe, these are some of the most common ones you'll find in a gumbo dish.

How to Make Chicken & Sausage Gumbo

Making Chicken & Sausage Gumbo is a fairly simple process, albeit a time-consuming one. Here's a basic recipe to get you started: - In a large pot or Dutch oven, cook the sausage over medium-high heat until browned. Remove from pot and set aside. - In the same pot, melt the butter and stir in flour to create a roux. Cook the roux until it turns a dark golden color, stirring constantly.

Benefits of Chicken & Sausage Gumbo

Not only is Chicken & Sausage Gumbo delicious, it's also good for you! Here are some of the health benefits: - High in protein: Chicken and sausage are both excellent sources of protein, which is important for maintaining muscle mass and keeping you feeling full. - High in fiber: Okra is a great source of fiber, which can help improve digestion and prevent constipation.

Famous Chicken & Sausage Gumbo Recipes

There are countless ways to prepare Chicken & Sausage Gumbo, but some recipes have become particularly famous. Here are a few to inspire your own cooking: - Emeril Lagasse's Chicken and Sausage Gumbo: This recipe from the legendary TV chef features a classic gumbo base with added smoky flavor from bacon and smoked paprika. - Paul Prudhomme's Chicken and Sausage Gumbo: Another famous Southern chef, Prudhomme adds a unique twist to his gumbo by using a roux made from bacon fat.

Healthy Alternatives to Chicken & Sausage Gumbo

If you're looking to cut down on the calories and fat in your gumbo, there are a few simple substitutions you can make. Here are some ideas: - Use boneless, skinless chicken breast instead of dark meat to reduce the fat content. - Swap out the sausage for a leaner variety (like turkey sausage) or use less of it.

Tips for Serving Chicken & Sausage Gumbo

To get the most out of your Chicken & Sausage Gumbo, here are some tips for serving it up just right: - Serve over hot cooked rice or with a side of cornbread for an authentic Southern experience. - Garnish with chopped green onions or fresh parsley for color and flavor.

Best Time to Enjoy Chicken & Sausage Gumbo

Chicken & Sausage Gumbo is a hearty and warming dish that's perfect for chilly fall and winter days. It's also a great comfort food for when you're feeling a little under the weather or just need a pick-me-up after a long day at work. That being said, there's really no wrong time to enjoy gumbo! Whether you serve it up at a family gathering or enjoy it on a lazy Sunday afternoon, this classic Southern dish is sure to satisfy.

Variations of Chicken & Sausage Gumbo

While the traditional recipe for Chicken & Sausage Gumbo is certainly delicious, there are plenty of variations to try. Here are just a few: - Seafood gumbo: Swap out the chicken and sausage for a mix of shrimp, crab, and oysters. - Vegetarian gumbo: Skip the meat entirely and load up on okra, beans, and other veggies.