• On Oct, 07, 2024
•  ladyrecipes
•  Recipes

347.5 Cals 47 Protein 8 Carbs 13 Fats
PREP TIME:
10 mins
COOK TIME:
40 mins
TOTAL TIME:
50 mins
YIELD:4 SERVINGS
COURSE:Dinner
CUISINE:American
A chicken and sausage stew made with skinless chicken legs and spicy andouille sausage simmered with flavors from the deep south – without the extra fat.
INGREDIENTS
2 tsp oil
1 cup chopped onion
1/2 cup chopped green bell pepper
1/4 cup chopped celery
14 oz 4 lean skinless chicken thighs, with bone*
12 oz 4 lean skinless chicken drumsticks, with bone**
salt and fresh pepper, to taste
1 tbsp all-purpose flour, rice flour for gluten-free
2 cups water
2 links, 6 oz andouille chicken/turkey sausage (Applegate)
1 bay leaf
1/4 cup chopped scallion
INSTRUCTIONS
Heat a large deep non-stick skillet over medium heat.
When hot, add the oil, onions, peppers and celery.
Cook 3 to 4 minutes, stirring.
Push the vegetables to the edges of the skillet and add the chicken, season with salt and pepper.
Brown 2 to 3 minutes on each side, then sprinkle the flour over the chicken and vegetables.
Add the water, sausage and bay leaf, adjust salt and pepper to taste, then cover and reduce heat to low.
Simmer 30 to 35 minutes, remove bay leaf and top with scallions.
Serve with rice or quinoa if desired.
NOTES
*thighs were 10 oz total weight cooked, off the bone **drumsticks were 6 oz total weight cooked, off the bone
Serving: 4oz chicken, 3 oz sausage + broth, Calories: 347.5kcal, Carbohydrates: 8g, Protein: 47g, Fat: 13g, Saturated Fat: 3g, Cholesterol: 194.5mg, Sodium: 490mg, Fiber: 2g, Sugar: 1gBlue Smart Points:8Green Smart Points:8Purple Smart Points:8Points +:9