Crescent City Gumbo

Name: Crescent City Gumbo
Prep time: 45 min
Cook time: 45 min
Total time: 45 min
Yield: 8
Cuisine: Cajun, Creole
Ingredients: 2 bay leaves; 411 grams no salt-added diced tomatoes, undrained; 3 Tbsps canola oil, divided; 118 milliliters chopped celery; 631 milliliters hot cooked long-grain rice; 1 liters fat-free, less-sodium chicken broth; 79 milliliters all-purpose flour; 59 milliliters chopped fresh flat-leaf parsley; 1 teaspoon chopped fresh thyme; 1 Tbsp minced fresh garlic; 237 milliliters chopped green bell pepper; 1 teaspoons ground red pepper; 710 milliliters (1-inch) slices fresh okra; 473 milliliters chopped onion; 454 grams shrimp, peeled and deveined; 227 grams skinless, boneless chicken thighs, cut into bite-sized pieces; 454 grams low-fat smoked sausage (such as Healthy Choice) or turkey kielbasa, cut into 1/2-inch-thick rounds

Crescent City Gumbo might be just the Creole recipe you are searching for. Watching your figure? This dairy free recipe has 370 calories, 33g of protein, and 13g of fat per serving. For $2.98 per serving, you get a main course that serves 8. If you have ground pepper, bell pepper, rice, and a few other ingredients on hand, you can make it. To use up the cooked rice you could follow this main course with the Breakfast Rice Pudding as a dessert. From preparation to the plate, this recipe takes approximately 45 minutes.

Instructions

Heat a large Dutch oven over medium-high heat. Coat pan with cooking spray.

Ingredients you will need

Cooking Spray

Equipment you will use

Dutch Oven

Frying Pan

Add 1 teaspoon oil, chicken, and sausage; saut for 3 minutes or until browned.

Ingredients you will need

Whole Chicken

Sausage

Cooking Oil

Remove from pan (leave drippings in pan).

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Frying Pan

Add onion, bell pepper, and celery to pan; saut 4 minutes.

Ingredients you will need

Bell Pepper

Celery

Onion

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Frying Pan

Add garlic, thyme, and red pepper; saut 4 minutes or until onion is tender and garlic is fragrant.

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Red Pepper

Garlic

Onion

Thyme

Remove from pan.

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Frying Pan

Add remaining oil to pan.

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Cooking Oil

Equipment you will use

Frying Pan

Add flour to pan, stirring constantly with a whisk. Cook 10 minutes or until roux is light brown, stirring constantly with a whisk. Gradually add broth, stirring constantly with a whisk.

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Broth

All Purpose Flour

Equipment you will use

Whisk

Frying Pan

Add chicken and sausage, onion mixture, tomatoes, okra, and bay leaves; bring to a boil. Cover, reduce heat, and simmer 45 minutes, stirring occasionally.

Ingredients you will need

Bay Leaves