Low Fat Gumbo Recipes

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HEALTHIER SLOW COOKER GUMBO



Healthier Slow Cooker Gumbo image

Packed with veggies, this healthier slow cooker gumbo is easy to throw together before a party so you have plenty of time with your guests.

Provided by luv2golfandcook

Categories     Soups, Stews and Chili Recipes     Stews     Gumbo Recipes

Time 6h45m

Yield 10

Number Of Ingredients 14

⅓ cup all-purpose flour
1 tablespoon vegetable oil
2 green bell peppers, chopped
1 large onion, chopped
3 cloves garlic, minced
½ pound chicken andouille sausage, quartered lengthwise and sliced
2 (14.5 ounce) cans no-salt-added diced tomatoes
1 (10.75 ounce) can reduced-sodium chicken broth
1 tablespoon salt-free Cajun seasoning
¼ teaspoon salt
¼ teaspoon ground black pepper, or more to taste
½ pound uncooked medium shrimp, peeled and deveined
5 cups frozen riced cauliflower
2 sprigs chopped fresh parsley, or to taste

Steps:

  • Heat a large skillet over medium heat. Add flour; cook, stirring constantly, until flour is deep golden and smells toasty, 7 to 10 minutes. Reduce heat if browning too quickly. Transfer to a 6-quart slow cooker.
  • Add oil, bell peppers, onion, and garlic to the skillet; cook and stir until tender, 5 to 7 minutes. Stir into slow cooker until coated. Stir in sausage, tomatoes, broth, Cajun seasoning, salt, and black pepper.
  • Cook on Low for 6 to 7 hours or on High for 3 to 3 1/2 hours. Stir in shrimp; cook until opaque, about 30 minutes on Low or 15 minutes on High.
  • Meanwhile, place riced cauliflower in a heatproof dish, cover, and microwave until heated through, about 4 minutes, stirring halfway through.
  • Serve gumbo over cauliflower. Sprinkle with parsley and additional black pepper.

Nutrition Facts : Calories 134.4 calories, Carbohydrate 16.1 g, Cholesterol 59.3 mg, Fat 3.5 g, Fiber 4.5 g, Protein 12.1 g, SaturatedFat 1 g, Sodium 273 mg, Sugar 3.3 g

ROUXLESS GUMBO



Rouxless Gumbo image

Gumbo has a history of being made with roux, but my Mom's recipe didn't have it. Now it is my most requested item at work, tailgating parties, and at home. The vegetables really shine in this gumbo!

Provided by Sherry Hunt

Categories     Soups, Stews and Chili Recipes     Stews     Gumbo Recipes

Time 2h25m

Yield 12

Number Of Ingredients 17

1 (2 to 3 pound) whole chicken
1 tablespoon butter
1 large onion, chopped
1 green bell pepper, chopped
2 stalks celery, chopped
3 cloves garlic, minced
1 (14.5 ounce) can diced tomatoes
½ (10 ounce) can diced tomatoes with green chilies, undrained
2 cups sliced andouille sausage
2 cups okra
¾ cup frozen corn
salt to taste
ground black pepper to taste
½ teaspoon cayenne pepper
1 cup uncooked medium shrimp, peeled and deveined
2 teaspoons file powder
4 cups cooked rice

Steps:

  • Place chicken in a large pot; add enough water to cover. Cover pot and bring to a boil; reduce heat to medium-low and simmer until meat falls off the bone, about 90 minutes. Remove chicken, let cool, and shred meat; skim broth and reserve.
  • Melt butter in a large skillet over medium heat; cook and stir onions, bell pepper, and celery until tender, about 5 minutes. Stir in garlic and cook until fragrant, about 1 minute. Add diced tomatoes, tomatoes with green chilies, andouille sausage, okra, corn, salt, pepper, cayenne pepper, and reserved broth; bring to a gentle boil over medium-high heat. Simmer until liquid is reduced by half, about 30 minutes.
  • Mix shredded chicken and shrimp into skillet; simmer until shrimp turns bright pink and okra is tender, 5 to 7 minutes. Remove skillet from heat and stir in file powder. Serve with rice.

Nutrition Facts : Calories 431.9 calories, Carbohydrate 23 g, Cholesterol 73.8 mg, Fat 29.7 g, Fiber 2 g, Protein 17.1 g, SaturatedFat 9.3 g, Sodium 506.2 mg, Sugar 2.6 g

EMERIL'S LOW-FAT SEAFOOD GUMBO



Emeril's Low-Fat Seafood Gumbo image

Have not tried it yet, posting to find the calorie content. Great reviews from the Food Network, however.

Provided by annmarie

Categories     Gumbo

Time 1h30m

Yield 8 bowls, 8 serving(s)

Number Of Ingredients 23

3/4 cup all-purpose flour
2 tablespoons vegetable oil
2 tablespoons unsalted butter
2 medium onions, chopped
1 poblano pepper, chopped
2 celery ribs, finely chopped
5 garlic cloves, minced
1 (15 ounce) can whole tomatoes
4 cups chicken stock
4 cups clam juice
8 ounces fresh okra, tops trimmed and halved lengthwise
3 bay leaves
1/2 lemon, juiced
kosher salt
1/2 teaspoon cayenne
2 teaspoons fresh thyme leaves
3 blue crabs, quartered (optional)
1 lb medium shrimp, peeled and deveined
2 dozen oysters, shucked and liquid reserved
1 bunch green onion, chopped
1/4 cup chopped fresh flat-leaf parsley
1/2 lb lump crabmeat
cooked white rice

Steps:

  • Preheat oven to 400 degrees F. Put the flour on a baking sheet and cook for about 30 to 40 minutes, stirring occasionally, until the flour is a dark nut brown.
  • Meanwhile, in a large heavy skillet or Dutch oven, heat the oil with the butter over medium heat. Add the onions, pepper, celery, and garlic. Season with salt and pepper and cook until softened, about 10 minutes. Add the tomatoes, crushing them through your fingers into the pot with their juices and cook for another 5 minutes. Gradually sift the browned flour in the pot until the vegetables are coated, cook for 2 minutes more. Slowly pour in the stock and clam juice, stirring constantly. Add the okra, bay leaves, lemon juice, salt, cayenne, thyme, and crabs. Bring to a boil, lower the heat, cover, and cook for 15 minutes.
  • Add the shrimp, oysters with their liquid, green onions and parsley; cook until the shrimp turn pink, about 3 minutes. Add the lump crabmeat and season the gumbo, to taste. Serve with rice.

Nutrition Facts : Calories 460.6, Fat 13.3, SaturatedFat 3.8, Cholesterol 194.2, Sodium 978.6, Carbohydrate 45.7, Fiber 4.3, Sugar 9.5, Protein 39.2

LOW-FAT GUMBO



Low-Fat Gumbo image

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

1 tablespoon extra spicy seasoning mix, I ended up adding lots more
1 vidalia onion
2 stalks celery, chopped
1 bell pepper, chopped (any color)
2 garlic cloves
14 ounces chicken broth
28 ounces stewed tomatoes
1 lb shrimp, and or 1 lb chicken
pepper
salt
garlic powder
1 cup okra (optional)
1/2 cup corn (optional)
1 teaspoon hot sauce (more or less)

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

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