Low Fat Gumbo Ya Ya Recipe

Looking for an easy Low Fat Gumbo Ya Ya recipe? Learn how to make Low Fat Gumbo Ya Ya using healthy ingredients.


Submitted by cecile242

Makes 12 servings



Randy Jackson's recipe from WebMD

Recipe Ingredients for Low Fat Gumbo Ya Ya

3/4 cup flour
1 lb ground turkey breast
2 tbsp Cajun seasoning
1/4 tsp cayenne pepper
1/4 tsp liquid smoke
3 tbsp minced garlic
2 tbsp canola oil
4 stalks celery, diced
2 large onions, diced
2 red bell peppers, diced
2 green bell peppers, diced
8 cups chicken stock
8 ounces okra, diced
1 pound shrimp, peeled and deveined
1 Salt and pepper, to taste

Recipe Directions for Low Fat Gumbo Ya Ya

  1. Preheat oven to 400. Spread flour on a baking sheet and toast in oven for 45 to 60 minutes or until nut brown, stirring occasionally. Sift into a bowl and set aside.

  2. Meanwhile, make turkey ?andouille? sausage. Thoroughly combine ground turkey, 1 tbsp Cajun seasoning, cayenne, liquid smoke, and 1 tbsp garlic. Form 1/2 tbsp of meat into small patties. Heat 1 tbsp oil in a large heavy skillet or Dutch oven. Brown sausage patties on both sides. Remove and set aside.

  3. Add remaining oil to pan and heat. Cook celery, onions, peppers, and remaining garlic until soft, about 10 minutes. Sprinkle flour over vegetables a little at a time, stirring between additions. Cook 2 minutes more. Slowly pour in stock while stirring. Add okra, bay leaf, and remaining Cajun seasoning. Stir in sausage. Bring to a boil, reduce heat, and simmer for 20 minutes.

  4. Skim foam from top of stew as it rises. Add shrimp and cook just long enough for shrimp to become opaque; about 5 to 10 minutes. If sodium is not an issue, season to taste with salt and pepper. Serve with cooked white or brown rice.

Categories

Main Dish, American-Southern

Nutrition Facts
Serving Size 340.9g
Amount Per Serving
Calories
197
Calories from Fat
56
% Daily Value*
Total Fat
6.2g
10%
Saturated Fat
1.2g
6%
Trans Fat
0.0g
Cholesterol
102mg
34%
Sodium
652mg
27%
Potassium
397mg
11%
Total Carbohydrates
13.4g
4%
Dietary Fiber
2.2g
9%
Sugars
3.6g
Protein
21.3g
Vitamin A 29% Vitamin C 97%
Calcium 6% Iron 14%
* 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
A
  Good points
  • High in niacin
  • Very high in selenium
  • High in vitamin A
  • High in vitamin B6
  • Very high in vitamin C
  •   Bad points
  • High in cholesterol
  • High in sodium
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