Lightened Up Gumbo Recipes

LIGHTENED-UP GUMBO

Lightened-Up Gumbo image

Full of flavor and color, this gumbo tastes like the real deal, except for being lower in calories and fat. -Healthy Cooking TEST kitchen

Provided by Taste of Home

Categories Dinner

Time 50m

Yield 6 servings.

Number Of Ingredients 16

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

Steps:

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.

Nutrition Facts : Calories 336 calories, Fat 7g fat (1g saturated fat), Cholesterol 134mg cholesterol, Sodium 981mg sodium, Carbohydrate 35g carbohydrate (3g sugars, Fiber 3g fiber), Protein 31g protein. Diabetic Exchanges

GUMBO

Gumbo image

Provided by Emeril Lagasse

Categories main-dish

Time 2h10m

Yield 6 servings

Number Of Ingredients 23

Ingredients

1/4 cup vegetable oil
2 pounds okra, washed in cold water, caps removed and tips cut into 1/4-inch rounds
Essence, recipe follows
2 cups tomatoes, peeled, seeded and chopped
1 cup chopped onions
1 cup chopped celery
Salt
Cayenne
5 bay leaves
1/2 teaspoon dried thyme leaves
1 tablespoon minced garlic
8 cups water
2 pounds medium shrimp, peeled and deveined
2 cups cooked white rice, warm
2 tablespoons chopped green onions
2 1/2 tablespoons paprika
2 tablespoons salt
2 tablespoons garlic powder
1 tablespoon black pepper
1 tablespoon onion powder
1 tablespoon cayenne pepper
1 tablespoon dried leaf oregano
1 tablespoon dried thyme

Steps:

In a large pot, heat the oil. Fry the okra, stirring constantly, for 10 to 12 minutes or until most of the slime disappears. Season with Essence. Add the tomatoes, onions, and celery, stirring occasionally, cook for 18 to 20 minutes, or until the vegetables are wilted. Season with salt and cayenne. Add the bay leaves, thyme, garlic and water. Stir and bring to a boil. Reduce to a simmer and cook for 15 minutes. Add the shrimp and cook for 30 minutes. Serve with rice and garnish with green onions and Essence.
Combine all ingredients thoroughly and store in an airtight jar or container.
Recipe from "New New Orleans Cooking", by Emeril Lagasse and Jessie Tirsch. Published by William and Morrow, 1993.

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