Gumbo-Made without adding oil for roux!

I make it with whole wheat flour which gives is more bulk and is a bit healthier - but I have used regular white flour. I actually like it better made with the whole wheat but you can make it either way.

3-4 stalks celery, diced
1 large onion, diced
2 peppers, any color (I use one yellow and one red-but green is fine), seeded & diced
2-3 Chicken breasts, boneless skinless, cut into about 1 inch pieces
1 pkg Healthy Choice Sausage, cut into bite size pieces
1 c whole wheat flour
3 T Tony Chachere’s seasoning (I use lite and I don't always use all of it)
2 Bay leaves
Pepper
File Gumbo
2-32 oz cartons Swanson’s chicken broth, fat free, low sodium

Tip: Chop up everything and measure all seasonings before you turn on the first burner!

Spray skillet with non-stick cooking spay (like Pam) heavy. Add all the vegetables and 2-3 teaspoons of Tony Chachere’s seasoning, and then spray the veggies with the cooking spray also. Cook until the veggies are wilted. Add a little bit of the chicken broth if it gets too dry. When wilted, add diced chicken and sausage to the veggies and continue cooking. (If you don't have a pan big enough, remove some veggies and set aside.)

Meanwhile, add flour to a large, deep pot or Dutch oven. Stir constantly over medium high heat. The flour will turn about two to three shades deeper in color. When that happens add the seasoning (about 2 teaspoons) and continue to stir. DO NOT STOP STIRRING or it will burn. When you feel the color is right (you can tell easier with white flour than with the whole wheat but you can smell the difference) begin to add chicken broth.

Add a little bit at a time. It will first make a paste, just keep adding slowly and incorporate and then add more until you have incorporated an entire carton. Don't panic, just add until you get it to a point that it is more liquid than paste. I use a potato rice to incorporate the flour into the liquid.

When you have the first carton mixed into the flour add in the chicken/sausage and veggies mixture and all juice from the pan. Cook this mixture for about 5 minutes then add the 2^nd carton. You shouldn't need any more chicken stock but you can add more if you like a more thin consistency. I usually simmer very low for about 30 minutes stirring often.

Check flavor and see if you need to add any more seasoning. You can add peeled raw shrimp and it will cook very quickly in the hot liquid.

Serve with brown rice if you wish or French bread.

"Laisse le bon temps rouler!"