Gumbo

By griz104

Ingredients
  • # 3 tablespoons olive oil

  • # 1/2 pound skinless, boneless chicken breasts, cut into bite-size pieces

  • # 1 pound low-fat turkey kielbasa, sliced into rounds

  • # 1 1/2 cups chopped onion

  • # 1 1/2 cups chopped green bell pepper

  • # 1/2 cup chopped celery

  • # 3 cloves garlic, crushed

  • # 1/2 teaspoon thyme

  • # 1/2 teaspoon paprika

  • # 1/2 teaspoon creole seasoning

  • # 1/2 teaspoon pepper

  • # 1/3 cup flour

  • # 5 cups low-fat, low-sodium chicken broth

  • # 1 can (14.5 ounces) diced tomatoes

  • # 2 cups frozen sliced okra

  • # 1 pound fresh shrimp, peeled and deveined

Directions
  1. Heat 1 tablespoon oil in a stock pot over medium heat. Add chicken and kielbasa and cook until browned (about 5 minutes). Remove chicken and kielbasa and set aside.

  2. Add 1 tablespoon oil, onion, green pepper, celery, garlic, thyme, paprika, seasoning, and pepper to stock pot, and saute until tender (about 10 minutes). Remove vegetables and add to chicken and kielbasa.

  3. Add the remaining 1 tablespoon oil and the flour to stock pot, stirring with a whisk until flour is completely incorporated into oil. Add broth, stirring well to blend.

  4. Add chicken/vegetable mixture, along with tomatoes (with juice from can) and okra.

  5. Bring to a boil, then reduce heat to low and simmer for 30 minutes.

  6. Add shrimp and cook for 10 minutes until shrimp turns pink.

  7. Eat with Brown Rice


Nutritional Facts

Servings
8
CALORIES 299.4 CAL
FAT 11.9 G
SATURATED FAT 2.7 G
CHOLESTEROL 147.3 MG
SODIUM 1107.3 MG
CARBOHYDRATES 15.8 G
TOTAL SUGARS 6.1 G
DIETARY FIBER 3.5 G
PROTEIN 32.3 G

dinner shrimp okra creole peppers kielbasa turkey chicken/poultry carbs under 45g carbs under 30g fish and seafood

7 replies

MelodyDalton
MelodyDalton 2010-01-28 03:29:37 -0600 Report

Boy, you made me hungry ! I haven't had gumbo since I went into a nursing home 3 years ago. I spent 2 1/2 years in there and have only been out since April. Think I will make gumbo today.

griz104
griz104 2010-01-26 06:52:39 -0600 Report

Susie.. I love gumbo and make it often..but had to find a better version and this is easy to make a very good!!

Susie624
Susie624 2010-01-25 22:22:46 -0600 Report

You have brought back fond memories of times I used to visit my daughter ,when she lived in Alabama,her ex would always make It while I was there.