Light Seafood Gumbo

Recipe from Oxmoor House

More From Oxmoor House

Nutritional Information

Amount per serving
  • Calories: 289
  • Calories from fat: 21%
  • Fat: 6.8g
  • Saturated fat: 1.9g
  • Monounsaturated fat: 0.0g
  • Polyunsaturated fat: 0.0g
  • Protein: 20.4g
  • Carbohydrate: 35.1g
  • Fiber: 0.0g
  • Cholesterol: 84mg
  • Iron: 0.0mg
  • Sodium: 228mg
  • Calcium: 0.0mg

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

  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.
My Notes

Only you will be able to view, print, and edit this note.

Add Note

Light Seafood Gumbo Recipe at a Glance
advertisement

More Recipes Like This

  1. Enter at least one ingredient

You want chicken? We've got it!

Chicken Tonight
Get endless recipe ideas for this dinnertime staple, emailed weekly.
We Respect Your Privacy. Privacy Policy