2012 Lightened-Up Gumbo

By boandozzy

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

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

Details

Servings 6
Preparation time 30mins
Cooking time 50mins
Adapted from tasteofhome.com

Preparation

Step 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.

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.