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Lightened-Up Gumbo

 Lightened-Up Gumbo
Full of flavor and color, this gumbo tastes like the real deal, except for being lower in calories and fat. —Healthy Cooking TEST kitchen
6 ServingsPrep: 30 min. Cook: 20 min.

Ingredients

  • 1/2 cup King Arthur Unbleached 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

2 of 2

Lightened-Up Gumbo (continued)

Directions (continued)

  • 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.
Wine: Light-Bodied White Wine: Enjoy this recipe with a light-bodied white wine such as Sauvignon Blanc or Pinot Grigio.