LOW CARB GUMBO RECIPE
Steps:
- In a medium to large soup pot, use 1 tbsp of the oil (premeasure the 1/2 cup and just use a little from that) to saute the onion, celery and bell peppers until the onions are translucent.
- Add the sausage and shrimp and saute for about 2 more minutes.
- Stir in the arrowroot powder, then add the bay leaves, chicken broth remainder of oil and creole seasoning.
- Bring to a boil and reduce to a simmer.
- Cook for about 10-15 minutes, or until the broth has reduced enough to become slightly thickened from the arrowroot powder (it won't be very thick, but you'll see a slight difference in the broth).
- Cool and serve.
Nutrition Facts : Calories 252 kcal, Carbohydrate 6 g, Protein 18 g, Fat 18 g, SaturatedFat 14 g, Cholesterol 163 mg, Sodium 599 mg, Fiber 2 g, Sugar 2 g, ServingSize 1 serving
CHICKEN GUMBO - LOW CARB
Delicious Low-Carb Chicken Gumbo from Prevention Magazines cookbook "Smart Low-Carb Living Made Easy". I buy the diced ham in the deli section and use diced tomatoes with green chili's (rather than the crushed tomatoes) to give it a bit more of a kick, in addition to the ground red pepper.
Provided by will3bur
Categories Gumbo
Time 55m
Yield 6 serving(s)
Number Of Ingredients 15
Steps:
- Heat the oil in a soup pot over meadium heat, and add the ionion, celery, bell pepper, garlic, and black pepper. Cover, and cook just until the vegetables begin to soften, 5 to 6 minutes. Stir in flour, and cook, stirring frequently, for 3 minutes. Gradually stir in 2 1/2 cans of the broth and bring to a simmer (approx. 15 minutes on low/medium heat).
- Add the tomatoes, ham, chicken, thyme, bay leaf and red pepper. Partially cover and cook until the chicken is tender, 25 to 35 minutes, adding the remaining broth as necessary if the gumbo is too thick.
- Remove from heat, transfer the chicken to a plate and let it cool slightly. Cut into bite-size pieces, discarding the bones, and return to the pot. Reheat briefly, and stir in the parsley. Remove the bay leaf before serving.
Nutrition Facts : Calories 186.4, Fat 11.3, SaturatedFat 2.2, Cholesterol 30, Sodium 424.1, Carbohydrate 9.3, Fiber 1.6, Sugar 1.8, Protein 13.7
CLASSIC CHICKEN GUMBO RECIPE
Steps:
- Gather the ingredients.
- Peel and chop the onions .
- Cut the bell pepper in half lengthwise; remove the seeds and stem. Cut the pepper into 1/4-inch dice.
- Chop the celery. Set the vegetables aside.
- For the roux , melt the shortening in a large Dutch oven over low heat. Add the flour and cook, stirring, until medium brown-about 10 to 15 minutes. Stir the roux constantly to avoid burning. If it burns, you will have to start over.
- Add the chopped vegetables to the roux, adjust the heat to medium-low to medium, and continue to cook, constantly stirring, until the onion is translucent.
- Slowly add the chicken stock and bring it to a boil, stirring constantly.
- Add the diced tomatoes, okra, salt, pepper, thyme, oregano, cayenne, and bay leaf; bring to a boil.
- Reduce the heat to low and simmer, uncovered, for 20 minutes.
- Meanwhile, cook the rice following the package directions. Set aside and keep warm.
- Cut the chicken into bite-size pieces.
- Add the chicken to the soup and cook, covered, for 6 to 8 minutes longer, or until the chicken is thoroughly cooked. Taste the soup and adjust the seasonings with more salt and pepper, as needed.
- To serve, scoop a mound of rice into the center of each of the four large, shallow bowls. Ladle the soup around the rice. Sprinkle with fresh chopped parsley and/or green onion tops, if desired.
Nutrition Facts : Calories 494 kcal, Carbohydrate 32 g, Cholesterol 139 mg, Fiber 6 g, Protein 54 g, SaturatedFat 6 g, Sodium 796 mg, Sugar 9 g, Fat 16 g, ServingSize 4 servings, UnsaturatedFat 0 g
LOW-CARB CROCK POT "GUMBO"
This was an experiment (anyone low-carbing understands all the exeriments you try). It turned out to be one of my favorite foods once it is all done. If you follow the directions exactly, it will be pretty spicy. To cut down on the spicyness, leave out the habanero sauce.
Provided by Doodface
Categories Gumbo
Time 5h
Yield 4 serving(s)
Number Of Ingredients 18
Steps:
- -Combine all ingredients in crock pot except for Chicken, Shrimp and Cream/Milk.
- -Cook on HIGH for 3 hours.
- -Shred the white meat from the chicken by hand, and add to the crock pot.
- -Add Shrimp and Cream.
- -Cook on high for 1½ hours after adding the last ingredients.
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