Light Seafood Gumbo

Recipe from

Nutritional Information

Calories 289
Caloriesfromfat 21 %
Fat 6.8 g
Satfat 1.9 g
Monofat 0.0 g
Polyfat 0.0 g
Protein 20.4 g
Carbohydrate 35.1 g
Fiber 0.0 g
Cholesterol 84 mg
Iron 0.0 mg
Sodium 228 mg
Calcium 0.0 mg

Ingredients

4 (6-ounce) skinned chicken breast halves
2 quarts water
1/2 cup all-purpose flour
Vegetable cooking spray
1 tablespoon vegetable oil
2 cups chopped onion
1 3/4 cups chopped celery
1 1/2 cups chopped green pepper
1/2 cup chopped green onions
4 cloves garlic, minced
1 1/2 teaspoons dried whole thyme
1 teaspoon dried whole oregano
1/2 teaspoon pepper
3 bay leaves
1 (13 3/4-ounce) can no-salt-added chicken broth
1 (6-ounce) can no-salt-added tomato paste
1/2 pound smoked turkey sausage, sliced
1 pound unpeeled medium-size fresh shrimp
6 cups cooked long-grain rice (cooked without salt or fat)

Preparation

Combine chicken and water in a Dutch oven; bring to a boil. Reduce heat; simmer 45 minutes. Cover; chill 8 hours. Remove chicken; skim and discard fat from broth, reserving broth. Bone and chop chicken.

Place flour in a 15- x 10- x 1-inch jellyroll pan. Bake at 350° for 1 hour or until very brown, stirring every 15 minutes. Set aside.

Coat a Dutch oven with cooking spray; add oil. Place over medium heat until hot. Add onion and next 4 ingredients; saute until tender. Add thyme and next 3 ingredients. Add browned flour; stir until smooth. Add reserved broth, chicken, canned broth, tomato paste, and sausage. Bring to a boil; reduce heat, and simmer, uncovered, 1 hour. Peel and devein shrimp; add to broth mixture. Cover and simmer 10 minutes or until shrimp turn pink. Discard bay leaves. Serve over rice.

Note:

Light and Luscious

January 1994
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