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Holiday Gumbo

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

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

Nutrition 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

How to Make It

  1. Preheat oven to 350°.

  2. 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.

  3. 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.

  4. 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.

  5. 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.

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

Oxmoor House Healthy Eating Collection