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Light Seafood Gumbo

Yield 12 (1 1/2-cup) servings.

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)

Nutrition 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

How to Make It

  1. 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.

  2. 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.

  3. 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.

Light and Luscious