15 Ingredients
  • 6 ounces andouille sausage, finely chopped
  • 2 tablespoons butter
  • 2 tablespoons canola oil
  • 1.5 ounces all-purpose flour (about 1/3 cup)
  • 8 ounces skinless, boneless chicken thighs, cut into bite-sized pieces
  • 1 cup chopped onion
  • 3/4 cup chopped green bell pepper (about 1 medium)
  • 1/2 cup thinly sliced celery
  • 1 tablespoon salt-free Cajun/Creole seasoning
  • 1/2 teaspoon salt
  • 5 garlic cloves, minced
  • 3 cups no-salt-added chicken stock (such as Swanson)
  • 1 (14.5-ounce) can no-salt-added whole tomatoes, drained and crushed
  • 1 cup frozen cut okra
  • 3 cups bagged precooked brown rice
Nutrition
700
35% daily value
6 servings
                                       
                                            balanced, high-​fiber
     

Fat

42% 27

Saturated

41% 8

Trans

- 0

Monounsaturated

- 12

Polyunsaturated

- 5

Carbs

30% 91

Carbs (net)

- 85

Fiber

25% 6

Sugars

- 6

Sugars, added

- 0

Protein

44% 22

Cholesterol

22% 67

Sodium

31% 748

Calcium

10% 103

Magnesium

42% 177

Potassium

17% 806

Iron

20% 4

Zinc

30% 3

Phosphorus

61% 426

Vitamin A

8% 72

Vitamin C

34% 31

Thiamin (B1)

86% 1

Riboflavin (B2)

26% 0

Niacin (B3)

61% 10

Vitamin B6

75% 1

Folate equivalent (total)

18% 74

Folate (food)

- 55

Folic acid

- 11

Vitamin B12

17% 0

Vitamin D

3% 0

Vitamin E

11% 2

Vitamin K

18% 22
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