Light Seafood Gumbo

Name: Light Seafood Gumbo
Prep time: 45 min
Cook time: 45 min
Total time: 45 min
Yield: 12
Cuisine: Creole, Cajun
Ingredients: 3 bay leaves; 414 milliliters chopped celery; 680 grams skinned chicken breast halves; 1 liters cooked long-grain rice (cooked without salt or fat); 118 milliliters all-purpose flour; 4 cloves garlic, minced; 118 milliliters chopped green onions; 355 milliliters chopped green pepper; 390 grams no-salt-added chicken broth; 473 milliliters chopped onion; 1 teaspoon dried whole oregano; 1 teaspoons pepper; 454 grams unpeeled medium-size fresh shrimp; 2 teaspoons dried whole thyme; 170 grams no-salt-added tomato paste; 227 grams smoked turkey sausage, sliced; 1 Tbsp vegetable oil; 2 liters water

Light Seafood Gumbo might be just the main course you are searching for. One serving contains 301 calories, 28g of protein, and 5g of fat. This recipe serves 12. It is a good option if you're following a dairy free diet. Head to the store and pick up no-salt-added tomato paste, thyme, green onions, and a few other things to make it today. From preparation to the plate, this recipe takes about 45 minutes.

Instructions

Combine chicken and water in a Dutch oven; bring to a boil. Reduce heat; simmer 45 minutes. Cover; chill 8 hours.

Ingredients you will need

Whole Chicken

Water

Equipment you will use

Dutch Oven

Remove chicken; skim and discard fat from broth, reserving broth. Bone and chop chicken.

Ingredients you will need

Whole Chicken

Broth

Bone

Place flour in a 15- x 10- x 1-inch jellyroll pan.

Ingredients you will need

All Purpose Flour

Equipment you will use

Frying Pan

Bake at 350 for 1 hour or until very brown, stirring every 15 minutes. Set aside.

Equipment you will use

Oven

Coat a Dutch oven with cooking spray; add oil.

Ingredients you will need

Cooking Spray

Cooking Oil

Equipment you will use

Dutch Oven

Place over medium heat until hot.

Add onion and next 4 ingredients; saute until tender.

Ingredients you will need

Onion

Add thyme and next 3 ingredients.

Ingredients you will need

Thyme

Add browned flour; stir until smooth.

Ingredients you will need

All Purpose Flour

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.

Ingredients you will need

Tomato Paste

Bay Leaves

Whole Chicken

Sausage

Shrimp

Broth

Serve over rice.

Ingredients you will need

Rice

Equipment

Dutch Oven

Frying Pan

Oven

Ingredients

Servings:

bay leaves 414milliliters

chopped celery 680grams

skinned chicken breast halves 1liters

cooked long-grain rice (cooked without salt or fat)118milliliters

all-purpose flour 4cloves

garlic, minced 118milliliters

chopped green onions 355milliliters

chopped green pepper 390grams

no-salt-added chicken broth 473milliliters

chopped onion 1teaspoon

dried whole oregano 1teaspoons

pepper 454grams

unpeeled medium-size fresh shrimp 2teaspoons

dried whole thyme 170grams

no-salt-added tomato paste 227grams

smoked turkey sausage, sliced 1Tbsp

vegetable oil 2liters

water

Recommended wine: Albarino, Rose Wine, Sauvignon Blanc

Albarino, rosé Wine, and Sauvignon Blanc are great choices for Cajun. These low-tannin, lower alcohol wines will complement the heat in spicy cajun dishes, instead of making your mouth burn more. The Don Olegario Albarino with a 4.5 out of 5 star rating seems like a good match. It costs about 19 dollars per bottle.