Crescent City Gumbo

Nutritional Information Calories:353 (24% from fat) Fat:9.4g (sat 1.5g,mono 3.8g,poly 2.3g) Protein:29.4g Carbohydrate:36.3g Fiber:4g Cholesterol:130mg Iron:4.3mg Sodium:863mg Calcium:124mg

Photo by Tony G.

PREP TIME

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minutes

TOTAL TIME

--

minutes

SERVINGS

8

servings (serving size: 1 1/4

PREP TIME

--

minutes

TOTAL TIME

--

minutes

SERVINGS

8

servings

Ingredients

  • Cooking spray

  • 3 tablespoons canola oil, divided

  • 1/2 pound skinless, boneless chicken thighs, cut into bite-sized pieces

  • 1 pound low-fat smoked sausage (such as Healthy Choice) or turkey kielbasa, cut into 1/2-inch-thick rounds

  • 2 cups chopped onion

  • 1 cup chopped green bell pepper

  • 1/2 cup chopped celery

  • 1 tablespoon minced fresh garlic

  • 1 teaspoon chopped fresh thyme

  • 1/2 teaspoon ground red pepper

  • 1/3 cup all-purpose flour

  • 5 cups fat-free, less-sodium chicken broth

  • 1 (14.5-ounce) can no salt-added diced tomatoes, undrained

  • 3 cups (1-inch) slices fresh okra

  • 2 bay leaves

  • 1/4 cup chopped fresh flat-leaf parsley

  • 1 pound medium shrimp, peeled and deveined

  • 2 2/3 cups hot cooked long-grain rice

Directions

Heat a large Dutch oven over medium-high heat. Coat pan with cooking spray. Add 1 teaspoon oil, chicken, and sausage; sauté for 3 minutes or until browned. Remove from pan (leave drippings in pan). Add onion, bell pepper, and celery to pan; sauté 4 minutes. Add garlic, thyme, and red pepper; sauté 4 minutes or until onion is tender and garlic is fragrant. Remove from pan. Add remaining oil to pan. Add flour to pan, stirring constantly with a whisk. Cook 10 minutes or until roux is light brown, stirring constantly with a whisk. Gradually add broth, stirring constantly with a whisk. Add chicken and sausage, onion mixture, tomatoes, okra, and bay leaves; bring to a boil. Cover, reduce heat, and simmer 45 minutes, stirring occasionally. Stir in parsley and shrimp; cook 5 minutes or until shrimp are done. Discard bay leaves. Serve over rice.

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