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Ingredients

• Cooking spray
• 3 tablespoons canola oil, divided
• 1/2 pound skinless, boneless chicken thighs, cut into bite-sized pieces
• 1 pound low-fat smoked sausage (such as Healthy Choice) or turkey kielbasa, cut into 1/2-inch-thick rounds
• 2 cups chopped onion
• 1 cup chopped green bell pepper
• 1/2 cup chopped celery
• 1 tablespoon minced fresh garlic
• 1 teaspoon chopped fresh thyme
• 1/2 teaspoon ground red pepper
• 1/3 cup all-purpose flour
• 5 cups fat-free, less-sodium chicken broth
• 1 (14.5-ounce) can no salt-added diced tomatoes, undrained
• 3 cups (1-inch) slices fresh okra
• 2 bay leaves
• 1/4 cup chopped fresh flat-leaf parsley
• 1 pound medium shrimp, peeled and deveined
• 2 2/3 cups hot cooked long-grain rice

Description

Creole Gumbos All Share One Ingredient: Okra, Which Came To America With African Slaves (the Stew's Name Stems From Ochingombo, A Bantu Word For Okra). This Version Is Inspired By Jessica B. Harris's Favorite Gumbos Served At New Orleans Restaurants.

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