Healthy Chicken and Sausage Gumbo with Parish Rice
Comfort foods do not have to be unhealthy. By pairing any traditional gumbo recipe with Parish Rice, you can enjoy authentic Cajun flavor with a healthier twist.
Gumbo is naturally rich in flavor and protein, and it is often paired with traditional white rice which can have a negative impact on the meal's overall nutritional profile. Choosing Parish Rice can support your nutrition goals without sacrificing that bold Louisiana flavor.
Benefits of Pairing Gumbo With Parish Rice:
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High-protein white rice increases the total protein content of the dish and may help keep you full longer.
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Low glycemic white rice reduces blood sugar spikes and may support steadier energy release after eating.
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Parish Rice is grown in south Louisiana, so we wouldn’t dare make a rice that would not pair well with such a Louisiana staple!
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To take it a step further, use our brown rice for additional fiber and whole grain nutrition.
Estimated Nutrition Per Serving
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Protein: 50–58g
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Net Carbs: 30–36g
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Calories: 650–800 kcal
Prep Time: 30 Minutes
Cook Time: 1 hour 30 minutes
Servings: 12
Ingredients:
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2 tablespoons oil
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2 hens cut-up and seasoned
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1 pound fresh pork sausage
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1 pound smoked sausage cut
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1 pound tasso cubed
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1 ½ cup onions, diced
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1 cup green bell pepper, diced
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½ cup celery, diced
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2 tablespoons garlic, minced
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Garlic Powder
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Onions Powder
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Salt
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Pepper
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Cajun Seasoning
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1 ½ cup dark roux
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8 cups of water
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2 cups of chicken broth
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2 cups of Parish Rice
Directions:
In a heavy pot, add water and chicken broth and begin dissolving roux- bring your stock to a simmer and continue adding roux, a tablespoon at a time until you have the thickness you desire. Add onions, bell pepper, celery, and garlic. Let those simmer for about 10-15 minutes. Season your chicken with garlic powder, onion powder, salt, pepper, and cajun seasoning and add to your pot. Begin to brown sausage pieces in a separate skillet, add to your gumbo. Let your gumbo simmer for about 45 minutes until the chicken is tender. Serve with Parish Rice.