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Jan Smith Photo by: Jan Smith

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.

Cooking Light MAY 2005

  • Yield: 8 servings (serving size: 1 1/4 cups gumbo and 1/3 cup rice)

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

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.

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
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Crescent City Gumbo Recipe

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