1/3 cup all-purpose white flour
1 tablespoon canola oil
1/2 pound boneless, skinless chicken breasts, cut into thin strips
3 ounces andouille or kielbasa sausage, thinly sliced
1 onion(chopped)
1 large green bell pepper(seeded and diced)
1 stalk celery(finely chopped)
4 cloves garlic(minced)
3 cups defatted reduced-sodium chicken broth
1 15-ounce can diced tomatoes, with juice
1 10-ounce package frozen okra, slightly thawed and sliced(2 cups)
2 habanero chiles or 4 jalapeno peppers, pierced all over with a fork
1 bay leaf
1/2 teaspoon dried thyme leaves
Louisiana hot sauce, such as Crystal or Tabasco, to taste
Salt and freshly ground black pepper to taste
3 cups cooked rice
Heat a heavy cast-iron skillet over medium heat. Add flour and cook, stirring constantly with a wooden spoon, until flour turns deep golden in color, 7 to 10 minutes. Transfer to a plate to cool. (There will be a strong aroma similar to burnt toast. Be careful not to let flour burn; reduce heat if flour seems to be browning too quickly.) (Alternatively, toast flour in a pie pan in a 400 farenheit oven for 20 minutes.
In a Dutch oven or heavy soup pot, heat 1/2 tablespoon oil over high heat. Add chicken and sausage; cook, stirring, until browned on all sides, about 3 minutes. Remove from pot and drain on paper towels.
Reduce heat to medium; heat remaining 1/2 tablespoon oil. Add onions, bell peppers, celery and garlic, cook, stirring, until onions are lightly browned, about 7 minutes. Stir in the toasted flour. Gradually stir in chicken broth and bring to a simmer, stirring.
Add tomatoes and juice, okra, chiles, bay leaf and thyme. Reduce heat to low, cover and simmer for 30 minutes.
Add reserved chicken and sausage and simmer for 5 min more. Discard chiles and bay leaf. Season with hot sauce, salt and pepper. Serve with rice, passing additional hot sauce.
Product evaluation: 305 calories per serving: 18G protein, 5.0G fat, % calories from fat:15, 45G carbo hydrate, 545MG sodium, 36MG cholesterol, 3.0G fiber