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Lightened-Up Gumbo Recipe

Lightened-Up Gumbo Recipe

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


  • 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.

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.

Reviews for Lightened-Up Gumbo

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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."

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."

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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