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 @MakeItYours
Number Of Ingredients 16
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.
- Yield: 6 servings.
- Originally published as Lightened-Up Gumbo in Healthy Cooking
- April/May 2011, p57
- Nutritional Facts
- 1/3 cups gumbo with 1/2 cup rice equals 336 calories, 7 g fat (1 g saturated fat), 134 mg cholesterol, 981 mg sodium, 35 g carbohydrate, 3 g fiber, 31 g protein. Diabetic Exchanges: 4 lean meat, 2 starch, 1/2 fat.
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