LIGHTENED-UP GUMBO

Lightened-Up Gumbo image

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 Taste of Home

Categories Dinner

Time 50m

Yield 6 servings.

Number Of Ingredients 16

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Ingredients

1/2 cup all-purpose flour
3 cups reduced-sodium chicken broth
1 small onion, chopped
1 celery rib, chopped
1 small green pepper, chopped
1 tablespoon canola oil
2 garlic cloves, minced
8 ounces smoked turkey sausage, sliced
1 cup frozen sliced okra
2 bay leaves
1 teaspoon Creole seasoning
1/4 teaspoon salt
1/4 teaspoon pepper
1 pound uncooked medium shrimp, peeled and deveined
1 cup cubed cooked chicken breast
3 cups cooked brown rice

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.

Nutrition Facts : Calories 336 calories, Fat 7g fat (1g saturated fat), Cholesterol 134mg cholesterol, Sodium 981mg sodium, Carbohydrate 35g carbohydrate (3g sugars, Fiber 3g fiber), Protein 31g protein. Diabetic Exchanges