LIGHTENED-UP GUMBO RECIPE

Lightened-Up Gumbo Recipe image

Provided by @MakeItYours

Number Of Ingredients 16

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.
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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