Skinny Gumbo Recipe

Looking for an easy Skinny Gumbo recipe? Learn how to make Skinny Gumbo using healthy ingredients.


Submitted by enbrisco

Makes 6 servings



Found here http://shine.yahoo.com/channel/food/skinny-gumbo-for-fat-tuesday-2461151/

Recipe Ingredients for Skinny Gumbo

3 servings
2 teaspoons canola oil
3/4 large onion, diced
4 cloves garlic, minced
1 teaspoon Cajun seasoning
2 tablespoons all-purpose flour
4 cups chopped tomatoes
3 cups reduced-sodium chicken broth
2 1/2 cups frozen okra
2 1/2 cups cooked brown rice
30 large shrimp
1 large bell pepper

Recipe Directions for Skinny Gumbo

  1. Cook sausage in a Dutch oven over medium-high heat, breaking it up into small pieces with a wooden spoon, until cooked through, about 5 minutes. Transfer to a medium bowl lined with paper towels.

  2. Return the pan to medium-high heat and add oil. Add onion and cook, stirring often, until translucent, about 2 minutes. Add garlic and Cajun seasoning and cook, stirring often, until fragrant, about 30 seconds. Add flour and cook, stirring to coat the vegetables, until the flour browns, about 1 minute. Add tomatoes and cook, stirring occasionally, until they begin to release their juices, about 2 minutes. Stir in broth, cover, increase heat to high and bring to a boil.

  3. Return the sausage to the pan, along with okra and rice; reduce the heat to a simmer. Cook until the okra is heated through and the rice is tender, about 10 minutes. Serve sprinkled with sliced scallions, if using.

Categories

Main Dish

Nutrition Facts
Serving Size 474.7g
Amount Per Serving
Calories
486
Calories from Fat
90
% Daily Value*
Total Fat
10.0g
15%
Saturated Fat
2.1g
10%
Trans Fat
0.0g
Cholesterol
89mg
30%
Sodium
910mg
38%
Potassium
823mg
24%
Total Carbohydrates
73.6g
25%
Dietary Fiber
6.2g
25%
Sugars
5.4g
Protein
25.2g
Vitamin A 39% Vitamin C 98%
Calcium 13% Iron 20%
* 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
  • Low in saturated fat
  • Very high in manganese
  • High in vitamin C
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