Crescent City Gumbo

Creole gumbos all share one ingredient: okra, which came to America with African slaves (the stew's name stems from ochingombo, a Bantu word for okra). This version is inspired by Jessica B. Harris's favorite gumbos served at New Orleans restaurants.

Yield: 8 servings (serving size: 1 1/4 cups gumbo and 1/3 cup rice)
Recipe from Cooking Light

More From Cooking Light

Nutritional Information

Amount per serving
  • Calories: 353
  • Calories from fat: 24%
  • Fat: 9.4g
  • Saturated fat: 1.5g
  • Monounsaturated fat: 3.8g
  • Polyunsaturated fat: 2.3g
  • Protein: 29.4g
  • Carbohydrate: 36.3g
  • Fiber: 4g
  • Cholesterol: 130mg
  • Iron: 4.3mg
  • Sodium: 863mg
  • Calcium: 124mg

Ingredients

  • Cooking spray
  • 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

Preparation

  1. 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.
  2. 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.
  3. Stir in parsley and shrimp; cook 5 minutes or until shrimp are done. Discard bay leaves. Serve over rice.
My Notes

Only you will be able to view, print, and edit this note.

Add Note

Crescent City Gumbo Recipe at a Glance
advertisement

More Recipes Like This

  1. Enter at least one ingredient

You want chicken? We've got it!

Chicken Tonight
Get endless recipe ideas for this dinnertime staple, emailed weekly.
We Respect Your Privacy. Privacy Policy