Lightened-Up Gumbo

Name: Lightened-Up Gumbo
Prep time: 50 min
Cook time: 50 min
Total time: 50 min
Yield: 6
Cuisine: Creole, Cajun
Ingredients: 2 bay leaves; 1 Tbsp canola oil; 1 rib celery rib, chopped; 585 grams cooked brown rice; 140 grams cubed cooked chicken breast; 1 teaspoon Creole seasoning; 63 grams all-purpose flour; 2 garlic cloves, minced; 1 small green pepper, chopped; 708 milliliters reduced-sodium chicken broth; 100 grams frozen sliced okra; 1 small onion, chopped; 0 teaspoons pepper; 0 teaspoons salt; 454 grams uncooked medium shrimp, peeled and deveined; 227 grams smoked turkey sausage, sliced

Lightened-Up Gumbo

Forget going out to eat or ordering takeout every time you crave Cajun food. Try making Lightened-Up Gumbo at home. One portion of this dish contains around 36g of protein, 8g of fat, and a total of 363 calories. This recipe covers 20% of your daily requirements of vitamins and minerals. This recipe serves 6. Head to the store and pick up shrimp, canolan oil, onion, and a few other things to make it today. It is a good option if you're following a dairy free diet. From preparation to the plate, this recipe takes around 50 minutes.

Instructions

In a large skillet over medium-high heat, cook and stir flour for 6-7 minutes or until light brown in color. Immediately transfer to a small bowl; whisk in broth until smooth.

Ingredients you will need

Broth

All Purpose Flour

Equipment you will use

Frying Pan

Whisk

Bowl

In the same skillet, saute the onion, celery and green pepper in oil until tender.

Ingredients you will need

Green Pepper

Celery

Onion

Cooking Oil

Equipment you will use

Frying Pan

Add garlic; cook 1 minute longer. Stir flour mixture; add to the pan. Bring to a boil; cook and stir for 2 minutes or until thickened.

Ingredients you will need

Garlic

All Purpose Flour

Equipment you will use

Frying Pan

Add the sausage, okra, bay leaves, Creole seasoning, salt and pepper. Simmer, uncovered, for 4-5 minutes or until okra is tender. Stir in shrimp and chicken. Cook and stir 5-6 minutes longer or until shrimp turn pink. Discard bay leaves.

Ingredients you will need

Creole Seasoning

Salt And Pepper

Bay Leaves

Chicken

Sausage

Shrimp

Okra

Serve with rice.

Ingredients you will need

Rice

Equipment

Frying Pan

Whisk

Bowl

Ingredients

Servings:

bay leaves 1Tbsp

canola oil 1rib

celery rib, chopped 585grams

cooked brown rice 140grams

cubed cooked chicken breast 1teaspoon

Creole seasoning 63grams

all-purpose flour 2

garlic cloves, minced 1small

green pepper, chopped 708milliliters

reduced-sodium chicken broth 100grams

frozen sliced okra 1small

onion, chopped 0teaspoons

pepper 0teaspoons

salt 454grams

uncooked medium shrimp, peeled and deveined 227grams

smoked turkey sausage, sliced

Recommended wine: Sauvignon Blanc, Rose Wine, Albarino

Sauvignon Blanc, rosé Wine, and Albarino are my top picks for Gumbo. These low-tannin, lower alcohol wines will complement the heat in spicy cajun dishes, instead of making your mouth burn more. The Momo Sauvignon Blanc with a 4.7 out of 5 star rating seems like a good match. It costs about 15 dollars per bottle.

Momo Sauvignon Blanc

Displays a complex nose with aromas of tropical fruit, herbaceous notes and a hint of cassis. The natural fermentation adds a rich and textural quality to the palate, with subtle notes of lemon zest and passion fruit. The finish is crisp and dry. Delicious with all types of seafood and summer salads, or enjoy by itself as a refreshing aperitif.