• Healthy State
  • Careers
  • Education
  • Research
  • Giving
Ochsner Health Ochsner Health
  • About
  • Find A Doctor (current)
  • Find A Location
  • Specialties & Treatments
MyOchsner Logo
Login | Signup
Submit Search magnifying glass icon
Close Search X icon
  •   Home
  • In To Your Health...
  • Food & Fitness
  • Conditions & Treatment
  • Health Trends
  • Prevention & Wellness
  • Women's Health
  • Men's Health
  • Mental Health
  • Parenting
  • I need to...
  • Find A Doctor
  • Find A Location
  • Find A Specialty
  • Schedule An Appointment
  • Pay A Bill
  • Explore
  • About Ochsner
  • Careers
  • Patients & Visitors
  • "To Your Health" Blog
  • Health Resources
  • Medical Professionals
  • Education
  • Philanthropy
  • Community Outreach
  • Diversity, Equity and Inclusion
  • Research
  • Ochsner Health Network
  • Schedule an Appointment
  • Call: 1-866-624-7637
  • Online: Login to MyOchsner
  • Personalize your content
  • patient Edit Persona Persona Chooser
To Your Health

View Newsletter Editions
  • Food & Fitness
  • Conditions & Treatment
  • Health Trends
  • Prevention & Wellness
  • Women's Health
  • Men's Health
  • Mental Health
  • Parenting
Chicken and Sausage Gumbo

3 Delicious Eat Fit Louisiana Recipes That Will Make Your Mouth Water

Aug 4, 2022 |
By Yvette Perrier Quantz, RDN, CSSD, LDN
Share Facebook Logo Twitter Logo Pinterest Logo Email Logo

We all know Louisiana is known for good times and great food (laissez le bon temps rouler, am I right?!) However, we aren’t always the healthiest when it comes to the piles on our plates.

But what if we told you that you could have your gumbo and eat it too? Ochsner’s Eat Fit team works to transform local favorites into not only nutritious but also delicious food for all to enjoy. From simple ingredient swapping to more of this and less of that, you can make your favorite Cajun cuisine without the guilt!

Chicken and Sausage Gumbo

This iconic dish represents everything we love about Louisiana cooking. With classic ingredients, the right seasonings, and a healthy twist, the results are extraordinary.

Ingredients

  • 1 tablespoon avocado oil or olive oil
  • 3 bone-in chicken thighs
  • 3 boneless skinless chicken breasts
  • 16 ounces of Guidry Mix (or 2 cups diced onion, bell pepper, and celery)
  • 3 cloves of garlic
  • 12 ounces of reduced sodium smoked sausage
  • 64 ounces of reduced sodium chicken stock
  • 8 ounces skinny roux
  • Additional water if needed
  • 2 tablespoons of low sodium Cajun seasoning
  • 3 cups of cooked brown rice

Instructions

  1. Heat a large Dutch oven pot to medium-high heat, add avocado oil, then brown chicken thighs on each side for five minutes. Remove chicken thighs and place on a separate plate.
  2. Brown chicken breast on both sides for five minutes. Remove chicken breast and set on a separate plate.
  3. Add Guidry’s and sauté until translucent, making sure to scrape any residue off the bottom of the pot.
  4. Add garlic and stir for 30 seconds. After the vegetables are cooked, add sausage and brown for another ten minutes.
  5. While the sausage is browning, dice chicken breast into large cubes.
  6. Add all the chicken back into the pot on top of the sausage and vegetables.
  7. Add chicken stock and seasoning. Bring to a boil.
  8. Once water is boiling, add Skinny Roux and stir well.
  9. Turn heat to a medium-high and cook for 1.5 to 2 hours. Scoop off the top layer of oil.
  10. Remove thighs, debone, and add the thigh meat back into the pot.

Serve with brown rice, or for a low-carb option, serve with cauliflower rice.

Nutrition Facts (1 serving = 1 cup): 220 calories, 13 grams fat, 3.5 grams saturated fat, 85 mg cholesterol, 400 mg sodium, 3 grams carbohydrates, 21 grams protein

Meatballs and Tomato Sauce

A low-fat, classic, and hearty combination, this recipe will have your family and guests asking for seconds and thirds.    

Ingredients   

  • 1 pound of extra- lean ground turkey
  • 1 large egg, beaten
  • ¼ teaspoon of dry mustard
  • 1 teaspoon of chili powder
  • ½ teaspoon of dried marjoram, crushed
  • ⅛ teaspoon of garlic powder
  • 1 teaspoon low sodium Italian seasoning
  • 1 slice of whole wheat bread, crumbled
  • 1-25 ounce can of low sodium tomato sauce (i.e., Sal and Judy’s Heart Smart Sauce)
  • ¼ cup of water 

Instructions  

  1. Preheat oven to 400° Fahrenheit.
  2. Prepare a shallow baking dish with vegetable spray and set aside.
  3. Combine all ingredients except the can of tomato sauce and water. Mix meat ingredients well.
  4. Form meat mixture into balls, allowing 3 level tablespoons for each, and place in a pan about 2 inches apart.
  5. Bake 18 to 20 minutes. Heat tomato sauce and water in saucepan.
  6. Pour sauce over meatballs prior to serving.

Serve with whole wheat pasta. Makes 4 servings.

Eat Fit Tip: Swap the whole wheat pasta for chickpea pasta for added protein and fiber boost. For a low-carb option, serve with spiralized zucchini or spaghetti squash.

Nutrition: 270 calories, 7 grams fat, 2.5 saturated fat, 115 mg cholesterol, 460 mg sodium, 15 mg grams carbohydrates, 7 grams fiber, 33 grams protein 

Crawfish Etouffee

The word étouffée comes from the French word “to smother.” And we’re smothering on the low-fat goodness in this seasoned to perfection stew that’s chock full of delicious, plump crawfish.

Ingredients  

  • 2 tablespoon of olive oil
  • 3 tablespoon of brown rice flour
  • 1 medium onion, chopped
  • ¼ cup of fresh parsley, chopped
  • 1 medium bell pepper, chopped
  • 2 garlic cloves, minced
  • 1 cup low sodium chicken broth
  • 1 tablespoon of paprika
  • ½ teaspoon of salt
  • 1 teaspoon of black pepper
  • 1 pound of crawfish tails, peeled and deveined
  • 1 cup of green onions, chopped

 Instructions

  1. In a nonstick skillet coated with nonstick cooking spray, heat oil and stir in flour. Cook over medium heat until light brown, about 6-8 minutes, stirring constantly.
  2. Add onion, green pepper, and garlic. Sauté until tender, about 5 minutes.
  3. Gradually add broth and stir until thickened. Add paprika, salt, pepper, and crawfish. Bring to a boil, reduce heat, cover, and cook for about 10 minutes, stirring occasionally.
  4. Add green onions before serving.

Serve with brown rice. Makes 4 servings. 

Nutrition per serving: 200 calories, 9 grams fat, 1 gram saturated fat, 155 mg cholesterol, 550 mg sodium, 9 grams carbohydrates, 2 grams fiber, 20 grams protein

Nutrition services available at Ochsner University Hospitals & Clinics. Call (337) 261-6113 to schedule and appointment.

Tags
gumbo
meatballs
étouffée

You may also be interested in:

Copy of Sweet Potato Snapper by Cafe Vermillionville 2 photo credit Emily Eickhoff blog
Food & Fitness
August 5, 2022

3 Reasons the Eat Fit Cookbook Is Perfect for You

This dietitian-approved cookbook offers recipe options for people who want to recreate restaurant-quality dishes — without the added sugar, salt or fat.
By Molly Kimball, RD, CSSD
Thinkstockphotos 544559176 Healthy Food Salmon
Food & Fitness
August 9, 2022

Eat Well with the Ochsner Eat Fit App

From fine dining to festivals, the Ochsner Eat Fit app puts nutritious meals in the palm of your hand.
By Molly Kimball, RD, CSSD
Gettyimages 948030730
Food & Fitness
August 9, 2022

Eat Fit-Approved Date Night Restaurants

Let the Ochsner Eat Fit App help you choose a restaurant to dine out healthfully with your special someone.

email envelop icon Comments about the blog? Send us an email!

Ochsner Health

Schedule An Appointment: 1-866-624-7637

Follow us: Facebook Follow Ochsner Health on TikTok Twitter Follow Ochsner Health on Twitter LinkedIn Visit Ochsner Health's LinkedIn page Instagram Follow Ochsner Health on Instagram YouTube Subscribe to Ochsner Health on YouTube Pinterest Follow Ochsner Health on Pinterest TikTok Follow Ochsner Health on TikTok

Healthy living tips newsletters, delivered to your inbox.

Sign Up

Patients & Visitors

  • Billing & Financial Services
  • Insurance Information
  • International Patients
  • Request Medical Records
  • Share Your Story
  • Read Patient Stories

Medical Professionals

  • Transfer a Patient
  • Refer a Patient

Health Resources

  • To Your Health Blog
  • Golden Opportunity
  • Healthy State
  • Ochsner Magazine

Job Seekers

  • Career Paths
  • Benefits
  • Open Positions

Employees

  • Webmail
  • OHSLink
  • Workday

Employers

  • Corporate Wellness
  • Medicare Advantage Plans

Community Outreach

  • Classes & Events
  • Programs
  • Community Health Needs Assessment
  • Dr. John Ochsner Discovery Health Sciences Academy

Education

  • Graduate Medical Education
  • Clinical Medical Education
  • Continuing Medical Education
  • Medical Library
  • Publishing Services
  • Medical Illustrations

Research

  • Clinical Trials
  • Applied Health Services Research
  • Clinical Research & Trials
  • Nursing Research
  • Translational Research

Giving

  • Donate
  • Volunteer

About Ochsner

  • Mission & Vision
  • History
  • Diversity, Equity and Inclusion
  • Annual Report
  • Outcomes & Honors
  • News & Media
  • Alumni
  • Ochsner Health Network
  • Contact Us

Shop

  • O Bar
  • Optical Shop
  • Ochsner Fitness Center
  • Brent House Hotel

© Ochsner Health  | Notice of Privacy Practices | Terms of Use | Vendor Information

Ochsner accepts all major insurances.

Ochsner is a 501(c)3 not-for-profit organization, founded on providing the best patient care, research, and education.

We are one of the country’s largest non-university based academic medical centers.

Ochsner is an equal opportunity employer and all qualified applicants will receive consideration for employment without regard to race, color, religion, sex, age, national origin or ancestry, citizenship, sexual orientation, gender identity, veteran status, disability or any other protected characteristic under applicable law.

Community Needs Health Assessment

EpicMobile Tablet | EpicMobile Phone

newsletter icon

Subscribe to Our Newsletters

newsletter icon

Select the newsletters you'd like to receive.

Please select at least one category to continue.

Curious about our newsletters?

View details for each edition
newsletter icon

Let us know where to send your newsletters.

To Your Health- Food and Fitness:
To Your Health- General:
To Your Health- Men’s Health:
To Your Health- Parenting:
To Your Health- Women’s Health:
To Your Health-Mental Health Monthly":
To Your Health- Skin Deep:

Source:
Source Description:
Marketing Goal:
newsletter icon

You're all set!

We’ll send newsletters full of healthy living tips right to your inbox.

Ochsner Health System
magnifying glass icon
ESC to Close

Begin Typing to Search

Select the drop-down to filter Search by Blog Articles or Sitewide