Healthier Gumbo

Healthier Gumbo
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This recipe is a lower fat version of a traditional Gumbo
Servings Prep Time
8-10 people 15 minutes
Cook Time Passive Time
2.5 hours n/a
Servings Prep Time
8-10 people 15 minutes
Cook Time Passive Time
2.5 hours n/a
Healthier Gumbo
  • 1
  • 2
  • 3
  • 4
  • 5
Votes: 0
Rating: 0
You:
Rate this recipe!
Print Recipe
This recipe is a lower fat version of a traditional Gumbo
Servings Prep Time
8-10 people 15 minutes
Cook Time Passive Time
2.5 hours n/a
Servings Prep Time
8-10 people 15 minutes
Cook Time Passive Time
2.5 hours n/a
Ingredients
Servings: people
Units:
Instructions
  1. Season chicken with salt and pepper. Heat the oil in a heavy bottom Dutch oven over medium high heat. Cook chicken until brown on both sides and remove. Add the sausage and cook until browned, remove. Sprinkle the flour over the oil, add 2 tablespoons of butter and cook over medium heat, stirring constantly, until brown about 10 minutes. Let the roux cool.
  2. Return the Dutch oven to low heat and melt the remaining tablespoon of butter. Add onion, garlic, pepper, celery and cook for 10 minutes. Add Worcestershire sauce, salt and pepper to taste and all but a tablespoon of parsley. Cook, while stirring frequently, for 10 minutes. Add beef stock, whisking constantly. Add chicken and sausage. Bring to a boil then reduce, cover and simmer for 45 minutes. Add tomatoes and okra. Cover and simmer for 1 hour. Just before serving add green onions, shrimp and chopped parsley.
Recipe Notes

Calories 270; Total Fat 14 grams; Protein 27 grams; Total Carbohydrates: 18; sugar 6 grams Fiber 4 grams.

This is a great recipe for a cool day or if you are serving a group of people, served with a tossed salad and bread it is definitely a hearty meal.

P.S.   The first time a made this I included okra, however not being from the south, I do not have an acquired taste for the veggie, so I have left if out since.   Still great tasting soup!!!!

There is no Nutrition Label for this recipe yet.
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