Ingredients:
Canola or Olive oil
1 lb sliced Sausage (I use low fat turkey and/or chicken sausage to cut down on fat)
1/2 lb - 1 lb cooked & chopped or shredded chicken (can use canned)
1 can (about 14.5 oz) diced tomatoes with green chilis
1 can (about 14.5 oz) diced tomatoes with onions & garlic
1 can (about 14.5 oz) diced tomatoes with okra
2 cups low sodium chicken broth
1/4 tspn cayenne pepper -skip this or use less if you don't want it spicy
1/2 tspn black pepper
1 tspn chili powder
2 tspn Italian seasoning (has Thyme, Rosemary, etc.)
1 Bay leaf
1 cup instant rice

Directions:
Put about a tablespoon of canola or olive oil in a big pot on medium to high heat. Cook your sliced sausage for about a minute or two and then add in the chicken, cans of tomatoes with green chilis, onions & garlic and okra, chicken broth, cayenne pepper, black pepper, chili powder, Italian seasoning and Bay leaf. Bring to a good boil then add the instant rice. If it's instant white rice, you can turn off the heat and let the rice simmer in the gumbo until its fluffy. If it's instant brown rice, then cook the rice for 5-7 minutes then turn off heat and let it simmer until the rice is fluffy. Enjoy!