HEALTHY CHICKEN, SAUSAGE & FILÉ GUMBO

Prep Time: 2½ Hours
Yields: 8 Servings

Comment:
This version of the traditional chicken and sausage gumbo is an adaptation of Carol LeBlanc’s old family recipe. With a few minor changes, like removing the fat and skin from the chicken and using low-fat sausage and an oil-less roux, this delicious gumbo can still be enjoyed with just a fraction of the fat and sodium found in the original.

Ingredients:
1 (3-pound) baking hen, fat and skin removed
1 pound low-fat smoked sausage
1 cup oil-less roux (Bruce Foods and Savoie’s both manufacture an oil-less roux)
2 cups defatted chicken stock, unsalted
¼ cup oil
2 cups chopped onions
1 cup chopped celery
1 cup chopped bell peppers
3 quarts defatted chicken stock, unsalted
1 cup sliced green onions
½ cup chopped parsley
salt substitute to taste
black pepper to taste
hot sauce to taste
2 tbsps filé

Method:
Cut hen into 8 or 10 serving pieces. Slice smoked sausage into ½-inch thick pieces. Dissolve oil-less roux in 2 cups of chicken stock. Set aside. In a cast iron dutch oven, heat cooking oil over medium-high heat. Add onions, celery and bell peppers. Sauté 3–5 minutes or until vegetables are wilted. Add chicken and smoked sausage. Slowly add roux/stock mixture and remaining stock, one ladle at a time, until all is incorporated. Bring to a rolling boil, reduce heat to simmer and cook approximately 2 hours. Add stock as necessary to retain volume. Once chicken is tender, add green onions and parsley. Season to taste using salt substitute, pepper and hot sauce. When done, remove from heat and stir in file powder. A large hen usually releases a considerable amount of oil, which rises to the surface during the cooking process. Remove the oil by skimming the surface with a ladle. Serve hot over a bowl of steamed white rice.