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Lowfat Gumbo
* Exported from MasterCook *
Lowfat Gumbo
Recipe By : American Health Magazine - March '97
Serving Size : 6 Preparation Time :0:00
Categories :
Amount Measure Ingredient -- Preparation Method
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2 quarts low-sodium chicken broth
1 tablespoon peanut oil
1 large yellow onion -- diced
1 large tomato -- peeled, seeded, dice
1/2 cup red bell pepper -- diced
1/2 cup green bell pepper -- diced
1/2 cup celery -- chopped
5 cloves garlic -- peeled and crushed
2 medium bay leaf
pinch dried thyme
pinch dried oregano
1 cup chicken -- cubed
1/2 pound small shrimp -- cleaned
1 teaspoon Creole seasoning
pinch cayenne
1/2 cup Fat-Free Roux -- (recipe follows)
3 cups cooked rice
hot pepper sauce
1. Place chicken broth in a saucepan and bring to a simmer over medium
heat. Cover the pot; remove from heat.
2. In a large, heavy stockpot heat peanut oil over medium heat. Add onion,
tomato, bell pepper, celery, garlic, bay leaves, thyme and oregano, and
saute, stirring frequently, for about 20 minutes or until vegetables are
soft.
3. Add smoked chicken, shrimp, Creole seasoning and cayenne pepper to
vegetables, and cook for 5 minutes, stirring frequently. Gradually stir in
the precooked roux 1 tbsp. at a time, stirring constantly.
4. Slowly add the warm broth to the stockpot, 1.2 cup at a time, stirring
well to incorporate. Adjust seasoning to taste. Lower the heat and simmer
the gumbo for 30 to 40 minutes, stirring from time to time. Serve
immediately over hot rice and pass hot pepper sauce at the table.
FAT- FREE ROUX
(Makes 2 cups)
Store excess in an airtight container in the refrigerator or freezer. It
will keep indefinitely.
1. Preheat oven to 375 degrees F. Place 2 cups all-purpose flour in a heavy
roasting pan and put it in the oven. When the flour begins to brown, after
about 25 minutes, open the oven and stir with a wooden spoon, breaking up
any lumps.
2. Continue to stir the flour every 5 minutes, for about an hour, or until
it turns a nut-brown color. Remove the roux from the oven and let it cool.
When cool, strain the roux through a sieve to remove any lumps.
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NOTES : The recipe calls for smoked chicken...but I entered it as regular
chicken to be able to access the nutritional information (since smoked
chicken isn't in the database).
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