Seafood Gumbo Low Fat Recipes
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
EMERIL'S LOW-FAT SEAFOOD GUMBO
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
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
SEAFOOD GUMBO
This seafood gumbo takes some time, but is well worth the investment. Serve over long-grain white rice.
Provided by Sara
Categories Soups, Stews and Chili Recipes Stews Gumbo Recipes
Time 1h45m
Yield 8
Number Of Ingredients 20
Steps:
- Combine the red, white, and black peppers, paprika, thyme, oregano, bay leaf, and salt; set aside.
- In a heavy pot, 5 quart or larger, heat oil over medium heat, warming the pot first. Add onions, celery, and green pepper. Turn heat to high. Stirring frequently, add garlic, file, hot sauce, and the pepper-herb mixture. Cook for 5 minutes, stirring constantly.
- Add tomato sauce, and stir as it reduces over high heat. Add fish stock and bring to a boil. Reduce heat, and simmer for 1 hour, stirring occasionally.
- When ready to serve, add shrimp, oysters, and crabmeat. Cover, and wait 5 minutes. Turn off heat, and let stand for 10 minutes. Serve.
Nutrition Facts : Calories 357.2 calories, Carbohydrate 13 g, Cholesterol 106.1 mg, Fat 24 g, Fiber 3.2 g, Protein 22.8 g, SaturatedFat 3.3 g, Sodium 1398.1 mg, Sugar 5.3 g
HEALTHIER SLOW COOKER GUMBO
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
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
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