Lowfat Gumbo
A healthy alternative to gumbo that's delicious and tantalizing down to the last bit!
Yield
6 servingsPrep
30 minCook
60 minReady
90 minIngredients
| Amount | Measure | Ingredient | Features |
|---|---|---|---|
| 2 | quarts |
chicken broth
low-sodium |
*
|
| 1 | tablespoon |
peanut oil
|
|
| 1 | each |
onions
diced |
|
| 1 | each |
tomatoes
peeled, seeded, diced |
|
| ½ | cup |
sweet red bell peppers
diced |
|
| ½ | cup |
green bell peppers
diced |
|
| ½ | cup |
celery
chopped |
|
| 5 | each |
garlic
cloves, crushed |
|
| 2 | each |
bay leaves
|
*
|
| ½ | teaspoon |
thyme
dried |
*
|
| ½ | teaspoon |
oregano
dried |
|
| 1 | cup |
chicken
cubed |
|
| ½ | pound |
shrimp
small, cleaned |
|
| 1 | teaspoon |
creole seasoning
|
* |
| 1 | x |
cayenne pepper
to taste |
*
|
| ½ | cup |
fat-free roux
recipe follows |
* |
| 3 | cups |
rice
cooked, hot |
|
| 1 | x |
red hot pepper sauce
|
*
|
Ingredients
| Amount | Measure | Ingredient | Features |
|---|---|---|---|
| 2 | quarts |
chicken broth
low-sodium |
*
|
| 15 | ml |
peanut oil
|
|
| 1 | each |
onions
diced |
|
| 1 | each |
tomatoes
peeled, seeded, diced |
|
| 118 | ml |
sweet red bell peppers
diced |
|
| 118 | ml |
green bell peppers
diced |
|
| 118 | ml |
celery
chopped |
|
| 5 | each |
garlic
cloves, crushed |
|
| 2 | each |
bay leaves
|
*
|
| 2.5 | ml |
thyme
dried |
*
|
| 2.5 | ml |
oregano
dried |
|
| 237 | ml |
chicken
cubed |
|
| 226.8 | g |
shrimp
small, cleaned |
|
| 5 | ml |
creole seasoning
|
* |
| 1 | x |
cayenne pepper
to taste |
*
|
| 118 | ml |
fat-free roux
recipe follows |
* |
| 7.1E+2 | ml |
rice
cooked, hot |
|
| 1 | x |
red hot pepper sauce
|
*
|
Directions
Place chicken broth in a saucepan and bring to a simmer over medium heat. Cover the pot; remove from heat.
In a large, heavy stockpot heat peanut oil over medium heat. Add onion, tomato, bell pepper, celery, garlic, bay leaves, thyme and oregano, and sauté, stirring frequently, for about 20 minutes or until vegetables are soft.
Add smoked chicken, shrimp, creole seasoning and cayenne pepper to vegetables, and cook for 5 minutes, stirring frequently. Gradually stir in the precooked roux 1 tablespoon. at a time, stirring constantly. Slowly add the warm broth to the stockpot, 1.2 cup at a time, stirring well to incorporate. Adjust seasoning to taste. Lower the heat and simmer the gumbo for 30 to 40 minutes, stirring from time to time. Serve immediately over hot rice and pass hot pepper sauce at the table.
FAT- FREE ROUX (Makes 2 cups)
Store excess in an airtight container in the refrigerator or freezer. It will keep indefinitely.
Preheat oven to 375℉ (190℃). Place 2 cups all-purpose flour in a heavy roasting pan and put it in the oven. When the flour begins to brown, after about 25 minutes, open the oven and stir with a wooden spoon, breaking up any lumps. Continue to stir the flour every 5 minutes, for about an hour, or until it turns a nut-brown color. Remove the roux from the oven and let it cool. When cool, strain the roux through a sieve to remove any lumps.
