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Lightened-Up Gumbo Recipe

Lightened-Up Gumbo Recipe photo by Taste of Home

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Full of flavor and color, this gumbo tastes like the real deal, except for being lower in calories and fat. —Healthy Cooking TEST kitchen

This recipe is:

Healthy

Diabetic Friendly

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Lightened-Up Gumbo Recipe

Prep: 30 min. Cook: 20 min.

Yield: 6 Servings

30 20 50

Ingredients

1/2 cup all-purpose flour
3 cups reduced-sodium chicken broth
1 small onion, chopped
1 celery rib, chopped
1 small green pepper, chopped
1 tablespoon canola oil
2 garlic cloves, minced
8 ounces smoked turkey sausage, sliced
1 cup frozen sliced okra
2 bay leaves
1 teaspoon Creole seasoning
1/4 teaspoon salt
1/4 teaspoon pepper
1 pound uncooked medium shrimp, peeled and deveined
1 cup cubed cooked chicken breast
3 cups cooked brown rice

Directions

In a large skillet over medium-high heat, cook and stir flour for 6-7 minutes or until light brown in color. Immediately transfer to a small bowl; whisk in broth until smooth.
In the same skillet, saute the onion, celery and green pepper in oil until tender. Add garlic; cook 1 minute longer. Stir flour mixture; add to the pan. Bring to a boil; cook and stir for 2 minutes or until thickened.
Add the sausage, okra, bay leaves, Creole seasoning, salt and pepper. Simmer, uncovered, for 4-5 minutes or until okra is tender. Stir in shrimp and chicken. Cook and stir 5-6 minutes longer or until shrimp turn pink. Discard bay leaves. Serve with rice. Yield: 6 servings.

Nutritional Facts 1-1/3 cups gumbo with 1/2 cup rice equals 336 calories, 7 g fat (1 g saturated fat), 134 mg cholesterol, 981 mg sodium, 35 g carbohydrate, 3 g fiber, 31 g protein. Diabetic Exchanges: 4 lean meat, 2 starch, 1/2 fat.

Originally published as Lightened-Up Gumbo in Healthy Cooking April/May 2011, p57

Light-Bodied White Wine

Enjoy this recipe with a light-bodied white wine such as Sauvignon Blanc or Pinot Grigio.

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Reviews for Lightened-Up Gumbo

Lightened-Up Gumbo

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Reviewed on Feb. 19, 2013 by ConnieK

I thought this was very good. I too like not adding butter to make a roux. The flavors taste even better the next day after they have had time to "mix with each other." Also, the creole seasoning I used had a bit more heat the next day. Will be making again.

Reviewed on Sep. 07, 2011 by karebeardancer

My family thought this was just okay. It needed more flavor or something. Basically all you tasted was cajun seasoning. I probably won't make this again.

Reviewed on Apr. 13, 2011 by meliss6483

great recipe, i let it sit a little while longer to let all the flavors combine. love that i didnt have to use butter for the roux, thank you for sharing!