Lightened-Up Gumbo Recipe

3.5 3 3
Lightened-Up Gumbo Recipe
Lightened-Up Gumbo Recipe photo by Taste of Home
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Lightened-Up Gumbo Recipe

Read Reviews
3.5 3 3
Publisher Photo
Full of flavor and color, this gumbo tastes like the real deal, except for being lower in calories and fat. —Healthy Cooking TEST kitchen
MAKES:
6 servings
TOTAL TIME:
Prep: 30 min. Cook: 20 min.
MAKES:
6 servings
TOTAL TIME:
Prep: 30 min. Cook: 20 min.

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

Nutritional Facts

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

  • 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
  1. 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.
  2. 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.
  3. 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.
Originally published as Lightened-Up Gumbo in Healthy Cooking April/May 2011, p57

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MY REVIEW
ConnieK User ID: 282614 119200
Reviewed Feb. 19, 2013

"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."

MY REVIEW
karebeardancer User ID: 4199342 136676
Reviewed Sep. 7, 2011

"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."

MY REVIEW
meliss6483 User ID: 4176135 212749
Reviewed Apr. 13, 2011

"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!"

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