Best Low Fat Gumbo Recipes

EMERIL'S LOW-FAT SEAFOOD GUMBO

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.

LOW-FAT GUMBO

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.

LOW FAT CHICKEN AND SHRIMP GUMBO

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.

CHICKEN AND CRAB GUMBO LOW FAT

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.

LOW-FAT CHICKEN GUMBO RECIPE

Steps:

• Skim fat from cold chicken broth. Heat broth to boiling. Add vegetables, seasonings, rice and chicken. Cover and cook slowly 15 minutes, until vegetables and rice are tender.

CHICKEN AND CRAB GUMBO LOW FAT

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.

SEAFOOD GUMBO (LOW FAT)

Steps:

• Sprinkle flour evenly in 15x10" baking pan. Bake 400F stirring often for 20 min or until caramel colored. Cool Pour oil in 12 qt stockpot. Place over medium. Add celery and next 5 ingredients, cook stirring constantly 5-7 min, or until tender Add toasted flour, broth and next 4 ingredients. Bring to boil. Reduce heat, simmer 30 min. Add okra and simmer 30 mikn Peel shrimp, devein. Drain flake crabmeat. Remove any bits of shell. Add shrimp & crabmeat and oyster to stockpot. Cook 15-20 min or until seafood done. Stir in file powder. Serve with rice.