LOWFAT CHICKEN GUMBO SOUP
A soup with the flavor of chicken gumbo, I adapted this from a friend's recipe to keep it low fat and low calorie, but still has plenty of flavor! Don't let all the ingredients scare you, it's easy to make with ingredients you probably have on hand (well, except for the okra!). You can probably substitute a can of tomatoes (drained) for the fresh tomatoes.
Provided by Treewoman
Categories Gumbo
Time 45m
Yield 8 cups, 8 serving(s)
Number Of Ingredients 16
Steps:
- In large heavy pan over medium heat, heat 2 T liquid Butter Buds and then stir in the following: onions, celery, green pepper, garlic, thyme and bay leaf. Saute for 3 minutes.
- Stir in the following ingredients: tomatoes, chicken soup base, hot water, rice, veg gumbo (or okra), chicken breast, Worcestershire and red pepper. Heat to boiling, stirring frequently. Reduce heat and gently boil for 15 minutes, stirring occasionally until rice is tender. Discard bay leaf.
- In small bowl with wire whisk, blend 2 T cornstarch with 1/4 cup cold water til smooth. Gradually pour paste into hot soup while stirring vigorously. Heat to boiling over medium heat, stirring constantly. Boil and stir one minute before serving.
- Serve with hot sauce on the side.
Nutrition Facts : Calories 119.8, Fat 2.9, SaturatedFat 0.8, Cholesterol 18.1, Sodium 56.5, Carbohydrate 15.6, Fiber 1.3, Sugar 2.3, Protein 7.6
REDUCED FAT CHICKEN AND SAUSAGE GUMBO
This is a variation of my dad's gumbo that includes a dry roux (made without oil). It has rich, nutty-brown flavor of traditional gumbos without most of the oil.
Provided by Red_Apple_Guy
Categories Gumbo
Time 1h10m
Yield 14 serving(s)
Number Of Ingredients 15
Steps:
- For the dry roux: In a heavy skillet over medium-high heat, heat the flour, stirring constantly with a spatula or whisk that scrapes the bottom of the skillet clean. Stir constantly to keep the flour browning evenly. When steam comes off the flour, reduce heat and keep stirring. Do not burn. Continue until it reaches a tan color. To test, remove from heat, stirring for 1 minute off-heat and place some of the mixture into a drop or two of water and force it to mix with the back of a spoon. You are looking for a mahogany color. When complete,remove from heat and continue stirring until cooking stops; then let stand a while to cool. This can be made ahead and stored in a zip-lock freezer bag in the freezer.
- Remove the skin and fat from the chicken. Cook with water to cover and cool. Debone and chop the chicken into small chunks. Reserve the liquid.
- In another large skillet, over a medium flame with a small amount of oil, heat the onions, peppers and celery; cook until the onions are clear, then add the smoked sausage and andouille. Add the broth from above and the garlic. Bring to a boil and reduce to a simmer. Mix the roux with water, whisking to be sure the roux is evenly wet and add to the gumbo. Now check the liquid, adding some broth or hot water if needed. It should have the color of the roux and be just slightly thickened. Simmer for about 30 minutes. Add salt and black pepper to taste, then add ground red (cayenne) pepper -- enough to just prick the tongue. About 5- 10 minutes before removing from heat, add the green onion tops and parsley. To serve, put a scoop of rice in your bowl and ladle on the gumbo. You should have plenty of French bread to complete your meal, and then top it off with a good tossed salad.
Nutrition Facts : Calories 174.8, Fat 9.7, SaturatedFat 3.3, Cholesterol 29.7, Sodium 484.4, Carbohydrate 11, Fiber 1.1, Sugar 1.9, Protein 10.4
LOW FAT CHICKEN AND SHRIMP GUMBO
Make and share this Low Fat Chicken and Shrimp Gumbo recipe from Food.com.
Provided by MsPia
Categories Gumbo
Time 45m
Yield 12 cups, 6-8 serving(s)
Number Of Ingredients 25
Steps:
- Combine the the first 11 ingredients in a small bowl.
- Sprinkle the diced chicken with 1 tablespoon of the seasoning mix, and.
- sprinkle the shrimp with another 1 tablespoon of the seasoning mix.
- Preheat a heavy 5-quart pot over high heat to 350°,about 4 minutes.
- Add 3 cups of the mustard greens, 2 cups of the onions, all of the bell.
- peppers and the celery, 1 cup of the okra, and the bay leaves. Cook,.
- stirring occasionally to check for sticking, about 8 minutes.
- Add the apple juice and remaining seasoning mix, stir, and cook until.
- most of the liquid is absorbed, about 6 to 8 minutes. Add the seasoned.
- chicken, cover the pot, and cook 2 minutes. Add the browned flour and stir.
- until it is completely absorbed and a paste forms. Cover and cook 1 minute.
- Add both the stocks, stir well, cover, and bring to a boil, and cook 3.
- minutes. Add the collard greens, the remaining mustard greens, onions, and.
- okra, and mix thoroughly. Cover the pot and bring to a boil, about 5.
- minutes. Add the seasoned shrimp, stir, bring to a boil, and cook until.
- shrimp turn pink and plump, about 3 to 4 minutes. Serve over rice.
LOW FAT CHICKEN GUMBO
This is a recipe that is sure to be a house favorite after your first time making it. This is a healthy version of making gumbo. Far from Disney's version of a healthy gumbo - this has rice and chicken (no quinoa or tomatoes here!)
Provided by stephanieauthement
Yield 10 people
Number Of Ingredients 10
Steps:
- Preheat oven to 350 degrees Fahrenheit.
- Measure 1 cup of flour and sift onto baking sheet. Spread evenly.
- Bake in oven for 15 minutes. Take out and stir the flour and spread out again. Return to oven and bake another 20-25 minutes.
- Set to the side for gumbo.
- Boil chicken with water in a pot until tender. Save the water to add to the gumbo. Chop the chicken into bite sized pieces.
- Chop onions and put in pot with olive oil. Cook until dark brown. Add in water from chicken and add chopped chicken into gumbo. Add seasonings.
- Cook gumbo for 45 minutes.
- Mix 1/3 cup browned flour with 1/3 water and blend until no clumps. Add to gumbo. Cook for 15 minutes.
- Serve over rice and enjoy!
- Cook rice to package instructions.
CHICKEN AND CRAB GUMBO LOW FAT
A healthy and delicious stew which stretches 1/4 pound of chicken and 1/4 pound of crabmeat a long way. Add more hot sauce if you like heat, and add a cup of sliced okra if you like it. Adapted from Bonnie Stern.
Provided by Cookin-jo
Categories Gumbo
Time 55m
Yield 8 serving(s)
Number Of Ingredients 18
Steps:
- Heat oil in a big pot or Dutch oven over medium heat.
- Whisk together the flour and cayenned, then whisk into oil. Reduce heat to medium/low and continue whisking for a few minutes until the roux turns a golden colour.
- Add onions, celery, peppers and garlic. Cook 5 - 10 minutes until vegetables are wilted.
- Add broth, tomatoes, chicken, rice, salt, pepper and hot sauce. Cover and simmer 20 minutes.
- Add corn and crabmeat and simmer 5 minutes. Add green onions and summer 2 minutes longer.
- Adjust salt, pepper and hot sauce to taste.
- Note: You may add 1 cup sliced okra when you add the chicken.
Nutrition Facts : Calories 167.5, Fat 3.4, SaturatedFat 0.6, Cholesterol 15, Sodium 443.7, Carbohydrate 24.3, Fiber 3.3, Sugar 6.3, Protein 10.8
LOW-FAT GUMBO
This is my rendition of gumbo, but without the rue. I and my very manly guy friends still absolutely loved it though. It's very healthy and satisfying. This batch made enough to last me for a week's worth of lunches. With most of the ingredients (mainly veggies) you can add and subtract to your liking.
Provided by Chef amfox
Categories Gumbo
Time 45m
Yield 6-8 serving(s)
Number Of Ingredients 14
Steps:
- Heat broth and mix hot spices, celery, bell pepper, and garlic till softened.
- Add stewed tomatoes, okra, salt and pepper, and hot sauce - I added more extra spicy mix.
- Let simmer at least 20 minutes.
- Add shrimp onions, corn, and a little garlic powder.
- Can be served over rice.
Nutrition Facts : Calories 138.2, Fat 1.6, SaturatedFat 0.4, Cholesterol 147.2, Sodium 740, Carbohydrate 12.6, Fiber 2.3, Sugar 8, Protein 19
CHICKEN GUMBO
A low-fat Creole-inspired okra and green pepper stew with cayenne, paprika, cumin and thyme
Provided by Katy Greenwood
Categories Lunch, Main course
Time 1h
Number Of Ingredients 17
Steps:
- Heat the oil in a large pan over a medium high heat. Add the chicken and cook in batches for about 5 mins to brown all over. Remove the chicken with a slotted spoon and set aside.
- Add the onion, green pepper and celery to the pan, put on the lid and cook for 5 mins, stirring occasionally until softened a little. Stir in the garlic, spices, thyme and bay leaf and cook for 1 min until fragrant. Return the chicken and any juices to the pan with the flour, stirring to coat everything. Pour in the tomatoes and stock, and bring to the boil, cook for 5 mins, then add the okra and half the sage. Turn down to a simmer, put on the lid and cook for 10 mins. Then season and serve, scattering the rest of the sage over.
Nutrition Facts : Calories 242 calories, Fat 7 grams fat, SaturatedFat 2 grams saturated fat, Carbohydrate 12 grams carbohydrates, Sugar 6 grams sugar, Fiber 4 grams fiber, Protein 33 grams protein, Sodium 0.7 milligram of sodium
CHICKEN GUMBO WOW
Quick, easy, and deliciously seasoned Cajun chicken stew. Serve over cooked rice.
Provided by Linda Wilkinson
Categories Soups, Stews and Chili Recipes Stews Gumbo Recipes
Time 45m
Yield 6
Number Of Ingredients 9
Steps:
- Heat a pan over medium-high heat. Add onion, bell pepper, and garlic; saute until onion is translucent, about 5 minutes. Add shredded chicken and Creole seasoning. Mix thoroughly. Add tomatoes, chicken broth, corn, and sausage. Reduce heat and simmer until flavors come together, about 20 minutes.
Nutrition Facts : Calories 403.8 calories, Carbohydrate 22.8 g, Cholesterol 78.2 mg, Fat 23.8 g, Fiber 3.1 g, Protein 24.2 g, SaturatedFat 7.5 g, Sodium 1671 mg, Sugar 7 g
CHICKEN AND ANDOUILLE SAUSAGE GUMBO
This chicken and andouille sausage gumbo is a great recipe for those who prefer gumbo without seafood.
Provided by VMB
Time 3h5m
Yield 8
Number Of Ingredients 17
Steps:
- Cook sausage in a Dutch oven over medium heat, stirring constantly until browned, about 5 minutes. Remove sausage to a bowl and reserve drippings in the Dutch oven.
- Cook chicken in the drippings over medium heat to brown both sides, about 2 1/2 minutes per side. Remove chicken and set aside.
- Heat oil in the Dutch oven. Add flour; cook and stir constantly over medium heat until roux is thick and the color of chocolate, 20 to 30 minutes. Be careful not to burn or you'll have to start again.
- Add celery, onion, and bell pepper; cook and stir for 6 minutes. Add garlic and cook until fragrant, about 2 minutes longer. Stir in hot broth and bring to a boil.
- Add chicken breasts, Worcestershire sauce, Creole seasoning, thyme, pepper flakes, and bay leaves. Reduce heat and simmer, stirring occasionally, until chicken is no longer pink in the center and the juices run clear, about 1 hour. Remove chicken and let cool.
- Add sausage to the gumbo and simmer for 30 minutes.
- Shred cooled chicken and add to the gumbo with green onions. Simmer for another 30 minutes.
- Remove gumbo from the heat. Discard bay leaves and sprinkle gumbo with file powder. Serve over hot rice.
Nutrition Facts : Calories 603.7 calories, Carbohydrate 29 g, Cholesterol 90.9 mg, Fat 40.9 g, Fiber 2 g, Protein 28.2 g, SaturatedFat 9.8 g, Sodium 1925 mg, Sugar 3.1 g
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