8 servings (serving size: 1 1/4 cups gumbo and 1/3 cup rice)
3 tablespoons canola oil, divided
1/2 pound skinless, boneless chicken thighs, cut into bite-sized pieces
1 pound low-fat smoked sausage (such as Healthy Choice) or turkey kielbasa, cut into 1/2-inch-thick rounds
2 cups chopped onion
1 cup chopped green bell pepper
1/2 cup chopped celery
1 tablespoon minced fresh garlic
1 teaspoon chopped fresh thyme
1/2 teaspoon ground red pepper
1/3 cup all-purpose flour
5 cups fat-free, less-sodium chicken broth
1 (14.5-ounce) can no salt-added diced tomatoes, undrained
3 cups (1-inch) slices fresh okra
2 bay leaves
1/4 cup chopped fresh flat-leaf parsley
1 pound medium shrimp, peeled and deveined
2 2/3 cups hot cooked long-grain rice
How to Make It
Heat a large Dutch oven over medium-high heat. Coat pan with cooking spray. Add 1 teaspoon oil, chicken, and sausage; sauté for 3 minutes or until browned. Remove from pan (leave drippings in pan). Add onion, bell pepper, and celery to pan; sauté 4 minutes. Add garlic, thyme, and red pepper; sauté 4 minutes or until onion is tender and garlic is fragrant. Remove from pan.
Add remaining oil to pan. Add flour to pan, stirring constantly with a whisk. Cook 10 minutes or until roux is light brown, stirring constantly with a whisk. Gradually add broth, stirring constantly with a whisk. Add chicken and sausage, onion mixture, tomatoes, okra, and bay leaves; bring to a boil. Cover, reduce heat, and simmer 45 minutes, stirring occasionally.
Stir in parsley and shrimp; cook 5 minutes or until shrimp are done. Discard bay leaves. Serve over rice.
If it were a special occasion, I'd substitute a cajun sausage for the turkey one, but since it's three times the calories, I stuck with the turkey for our family meal. This is a fine recipe. I used anaheim pepper instead of a bell for some extra punch, and added green onions in with the parsley. We always like a bit of file powder on top as well. Served with a small salad of butter lettuce, orange slices, and kalmata olives.
This recipe is great! I would change only one thing and that's the sausage I used. The processed light sausage was not to my husband and my liking. The texture was sort of odd. Next time I will use a fresh turkey andouille sausage from the Whole Foods butcher. It's really tasty. Otherwise, this recipe is jammed pack with flavor and great for leftovers!
Made this as part of our Mardi Gras celebration last night. Fantastic! My husband, who grew up in SE Texas, said it is one of the best gumbo dishes he's ever had. If you didn't already know, you would never guess this is a light recipe. Lots of flavor and very satisfying. The extensive prep work is totally worth the effort!
I am from the New Orleans area and I can honestly tell you that this recipe is amazing. I love preparing it. The ingredients are perfect and the whole family enjoys this dish. I always have enough left over to freeze, so you really get a lot for the time and effort put into this meal. Serve it with some crusty French bread, and you are good to go!
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