Sep 18, 2016

Lower Calorie Chicken, Sausage and Shrimp Gumbo

Healthier Version Turkey, Chicken & Shrimp Gumbo


Healthier Version Turkey, Chicken & Shrimp Gumbo

This is my favorite way to make Gumbo. It's a little bit healthier than most versions because the amount of flour and oil is much less. The original recipe was 1 cup of oil and 1 cup of flour. Ouch!

The hardest part is making the roux -- takes about 20 minutes of continual stirring. Once you get through that, it's a piece of cake. You can also add a can of crab meat if you prefer more seafood.


Roux:

1/4 cup olive oil

1/4 cup flour

Ingredients:

1 onion, chopped

1 bell pepper, chopped

2 celery stalks, chopped

1 lb smoked turkey sausage, cut into slices and then halves

2 cloves garlic, chopped

1/4 tsp Pepper

2 tsp Creole Seasoning

6 -8 Cups Chicken Broth

1 bay leaf

Approx 1 - 2 cups of shredded chicken (you can use previously cooked and frozen shredded chicken - I love to make a large batch and freeze it into recipe portions to save time)

1 bag of frozen okra

1 can rotel

1 lb medium or small raw shrimp, peeled


First step, chop up your onions, green pepper, garlic and celery





Next, heat the oil and flour over medium heat; stirring constantly (you are making the roux). Cook slowly until the roux looks like a copper penny (either the color of this photo or a little darker). About 20 minutes on medium heat.


Add onion, bell pepper, celery and sausage to the pot; cook for a few minutes. Add garlic, 2 tsp cajun seasoning, 1/4 tsp pepper (you can add more later).


Pour in chicken broth, chicken, frozen okra, can of rotel mild; ring to a boil, then reduce heat and simmer for 30 minutes to an hour; stirring occasionally. Remove from heat and add in shrimp. The will cook in a few minutes. Serve over rice.


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