Holiday Gumbo

recipe

Yield:

8 servings (serving size: 1 cup gumbo and 1/2 cup rice)

Recipe from

Oxmoor House

Nutritional Information

Calories 263
Fat 1.6 g
Satfat 0.5 g
Protein 19.3 g
Carbohydrate 40.9 g
Cholesterol 57 mg
Iron 2.6 mg
Sodium 854 mg
Caloriesfromfat 6 %
Fiber 2.4 g
Calcium 61 mg

Ingredients

2/3 cup all-purpose flour
1/2 pound medium shrimp
5 cups fat-free, less-sodium chicken broth, divided
Cooking spray
1/2 pound turkey kielbasa, sliced
2 (4-ounce) skinless, boneless chicken breast halves, chopped
4 garlic cloves, minced
1 tablespoon tomato paste
1 (16-ounce) package frozen vegetable gumbo mix, thawed
1/2 teaspoon salt
1/4 teaspoon dried thyme
1/4 teaspoon dried oregano
1/4 teaspoon ground red pepper
1 bay leaf
4 cups hot cooked long-grain rice
1/2 cup chopped green onions

Preparation

Preheat oven to 350°.

Lightly spoon flour into a dry measuring cup; level with a knife. Place flour on a jelly-roll pan. Bake at 350° for 1 hour and 15 minutes or until very brown, stirring every 15 minutes. Set aside.

Peel and devein shrimp; reserve shells. Pour 3 1/2 cups chicken broth into a large Dutch oven; bring to a boil. Add reserved shrimp shells; reduce heat, and simmer, uncovered, 15 minutes. Strain broth mixture through a sieve into a bowl; discard solids.

Coat pan with cooking spray. Add sausage and chicken; sauté 7 minutes. Add garlic; sauté 1 minute. Stir in tomato paste, vegetable gumbo mix, and strained broth.

Place browned flour in a bowl. Slowly add 1 1/2 cups chicken broth to flour; add to chicken and vegetable mixture, stirring with a whisk. Bring to a boil; reduce heat, and simmer, uncovered, 1 hour. Skim froth from top of gumbo as necessary.

Add salt and next 4 ingredients; simmer 20 minutes. Remove and discard bay leaf. Serve gumbo over rice; sprinkle with green onions.

Note:

Oxmoor House Healthy Eating Collection

January 2002
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