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Guilt-Free Gumbo Recipe

Looking for an easy Guilt-Free Gumbo recipe? Learn how to make Guilt-Free Gumbo using healthy ingredients.


Submitted by paidan

Makes 16 servings



developed to satisfy those gumbo lovers who are concerned about fat calories

Recipe Ingredients for Guilt-Free Gumbo

1 cup all purpose flour
8 cups Chicken Broth
16 oz turkey sausage
1 1/2 pound shrimp
2 cups onion chopped
1 cup green pepper
1 cup celery
3 cloves garlic
1 cup diced tomatoes
1 teaspoon salt
1/2 teaspoon black pepper
1/4 teaspoon cayenne pepper
1/2 cup parsley, chopped
1/2 cup green onion
1 cooking spray
2 cups brown rice

Recipe Directions for Guilt-Free Gumbo

  1. For the roux, add the flour to a heavy pot and put in an oven set to 400 degrees. You want only the dry flour in the pot. Stir at 10 minute intervals until the flour reaches a color of peanut butter. This will take 30-40 minutes. Remove from pot and set aside.

  2. Cut up chicken and sausage into bite size pieces. Spray heavy pot with cooking spray . Place chicken and sausage in pot and brown well on all sides. Add all ingredients except green onions (keep this in reserve) including the browned flour and stir until well blended.

  3. Lower heat to a simmer and cook for 2 hours. Add additional salt to taste if needed.

  4. Cook brown rice to package directions and serve 1/4 cup with 1 1/2 cup gumbo. Top with green onions.

Categories

Seafood, Main Dish

Nutrition Facts
Serving Size 265.5g
Amount Per Serving
Calories
285
Calories from Fat
90
% Daily Value*
Total Fat
10.0g
15%
Saturated Fat
3.1g
16%
Trans Fat
0.1g
Cholesterol
107mg
36%
Sodium
846mg
35%
Potassium
431mg
12%
Total Carbohydrates
27.3g
9%
Dietary Fiber
1.8g
7%
Sugars
1.6g
Protein
19.9g
Vitamin A 9% Vitamin C 19%
Calcium 5% Iron 17%
* Based on a 2000 calorie diet

Nutritional details are an estimate and should only be used as a guide for approximation.
Legend

Fat
Protein
Carbs
Alcohol
Other

Calorie Breakdown
Nutrition Breakdown
Daily Values
Daily Values

Health Information

Nutrition Grade
96% confidence
B+
  Good points
  • Low in sugar
  • High in manganese
  • High in niacin
  • High in selenium
  •   Bad points
  • High in cholesterol
  • High in sodium
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