Active Time:20 minsTotal Time:50 minsServings:4Yield:4 servingsJump to Nutrition Facts
Active Time:20 minsTotal Time:50 minsServings:4Yield:4 servings
Active Time:20 mins
Active Time:
20 mins
Total Time:50 mins
Total Time:
50 mins
Servings:4
Servings:
4
Yield:4 servings
Yield:
4 servings
Jump to Nutrition Facts
Jump to recipe
What Is Gumbo?
How We Made Chicken & Shrimp Gumbo Healthy
Gumbo is often thickened with a roux, which is a cooked combination of flour and fat (usually oil in the case of gumbo). The roux in gumbo is cooked until the color is a deep, dark brown, which helps deliver a distinctly nutty flavor to the dish. In our version, we toasted flour without the butter and used it to coat the “holy trinity” of vegetables that cook in just 1 tablespoon of oil. This helps achieve the classic toasted flavor while lowering saturated fat and calories.
Cook Mode(Keep screen awake)Ingredients¼cupall-purpose flour1tablespooncanola oil1onion, chopped1large green bell pepper, diced1 stalk celery, minced4clovesgarlic, minced4cupsreduced-sodium chicken broth1(14 ounce) canno-salt-added whole tomatoes, drained and chopped10 okra pods, trimmed and cut into 1/2-inch-long pieces (1 cup)½teaspoonfreshly ground pepper¼teaspoondried thyme¼teaspoondried oregano⅛teaspooncayenne pepper1bay leaf½cuplong-grain white rice6ouncesmedium shrimp, peeled and deveined4 ounces boneless, skinless chicken breast, or thigh meat, trimmed and cut into 1/2-inch pieces2ouncesandouille or kielbasa sausage, thinly sliced¼teaspoonsalt
Cook Mode(Keep screen awake)
Ingredients
¼cupall-purpose flour
1tablespooncanola oil
1onion, chopped
1large green bell pepper, diced
1 stalk celery, minced
4clovesgarlic, minced
4cupsreduced-sodium chicken broth
1(14 ounce) canno-salt-added whole tomatoes, drained and chopped
10 okra pods, trimmed and cut into 1/2-inch-long pieces (1 cup)
½teaspoonfreshly ground pepper
¼teaspoondried thyme
¼teaspoondried oregano
⅛teaspooncayenne pepper
1bay leaf
½cuplong-grain white rice
6ouncesmedium shrimp, peeled and deveined
4 ounces boneless, skinless chicken breast, or thigh meat, trimmed and cut into 1/2-inch pieces
2ouncesandouille or kielbasa sausage, thinly sliced
¼teaspoonsalt
DirectionsHeat a heavy cast-iron skillet over medium heat. Add flour and cook, stirring constantly with a wooden spoon, until the flour turns a deep golden color, 7 to 10 minutes. Transfer the flour to a plate and let cool. (There will be a strong aroma similar to burnt toast. Be careful not to let the flour burn; reduce the heat if flour seems to be browning too quickly.) Alternatively, toast the flour in a pie plate in a 400°F oven for 20 minutes.Heat oil in a heavy stockpot over medium heat. Add onion, bell pepper, celery and garlic; sauté until the onion is lightly browned, about 7 minutes. Stir in the toasted flour. Gradually stir in broth and bring to a simmer, stirring. Add tomatoes, okra, pepper, thyme, oregano, cayenne and bay leaf. Cover and cook for 15 minutes. Stir in rice and cook, covered, for 15 minutes longer.Add shrimp, chicken and sausage; simmer until the shrimp is opaque inside, the chicken is no longer pink and the rice is tender, about 5 minutes longer. Discard the bay leaf and season with salt. Ladle into bowls.Associated RecipesReal CornbreadEquipmentCast-iron skillet, heavy stockpotOriginally appeared: EatingWell Magazine, January/February 1993
Directions
Heat a heavy cast-iron skillet over medium heat. Add flour and cook, stirring constantly with a wooden spoon, until the flour turns a deep golden color, 7 to 10 minutes. Transfer the flour to a plate and let cool. (There will be a strong aroma similar to burnt toast. Be careful not to let the flour burn; reduce the heat if flour seems to be browning too quickly.) Alternatively, toast the flour in a pie plate in a 400°F oven for 20 minutes.Heat oil in a heavy stockpot over medium heat. Add onion, bell pepper, celery and garlic; sauté until the onion is lightly browned, about 7 minutes. Stir in the toasted flour. Gradually stir in broth and bring to a simmer, stirring. Add tomatoes, okra, pepper, thyme, oregano, cayenne and bay leaf. Cover and cook for 15 minutes. Stir in rice and cook, covered, for 15 minutes longer.Add shrimp, chicken and sausage; simmer until the shrimp is opaque inside, the chicken is no longer pink and the rice is tender, about 5 minutes longer. Discard the bay leaf and season with salt. Ladle into bowls.Associated RecipesReal CornbreadEquipmentCast-iron skillet, heavy stockpot
Heat a heavy cast-iron skillet over medium heat. Add flour and cook, stirring constantly with a wooden spoon, until the flour turns a deep golden color, 7 to 10 minutes. Transfer the flour to a plate and let cool. (There will be a strong aroma similar to burnt toast. Be careful not to let the flour burn; reduce the heat if flour seems to be browning too quickly.) Alternatively, toast the flour in a pie plate in a 400°F oven for 20 minutes.
Heat oil in a heavy stockpot over medium heat. Add onion, bell pepper, celery and garlic; sauté until the onion is lightly browned, about 7 minutes. Stir in the toasted flour. Gradually stir in broth and bring to a simmer, stirring. Add tomatoes, okra, pepper, thyme, oregano, cayenne and bay leaf. Cover and cook for 15 minutes. Stir in rice and cook, covered, for 15 minutes longer.
Add shrimp, chicken and sausage; simmer until the shrimp is opaque inside, the chicken is no longer pink and the rice is tender, about 5 minutes longer. Discard the bay leaf and season with salt. Ladle into bowls.
Associated Recipes
Real Cornbread
Equipment
Cast-iron skillet, heavy stockpot
Originally appeared: EatingWell Magazine, January/February 1993
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Nutrition Facts(per serving)301Calories6gFat38gCarbs23gProtein
Nutrition Facts(per serving)
- Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)
(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.
Hilary Meyer
