Louisiana Gumbo - 38g Carbs, 4g Fiber
[Suggestion: This recipe calls for white rice. While this is the
traditional way I suggest using brown rice and adjust the cooking
accordingly. One way is to precook the brown rice separately in
seasoned broth and adding it in at the end to combine and let the
flavors combine. Take care, Gloria]
From: Eating Well - January/February 1993
Chock-full of shrimp, chicken, sausage, okra and tomatoes, this flavorful
stew is a staple in Louisiana.
Make it a meal: Serve with Real Cornbread.
Nutrition Profile - -
Diabetes appropriate | Low calorie | Low cholesterol | Low saturated fat | Heart healthy | Healthy weight | High potassium
Servings: 4
Active Time: 20 minutes
Total Time: 50 minutes
1/4 cup all-purpose flour
1 Tbsp canola oil
1 onion, chopped
1 large green bell pepper, diced
1 stalk celery, minced
4 cloves garlic, minced
4 cups reduced-sodium chicken broth
1 14-oz can whole tomatoes, drained and chopped
10 okra pods, trimmed and cut into 1/2-inch-long pieces (1 cup)
1/2 tsp freshly ground pepper
1/4 tsp dried thyme
1/4 tsp dried oregano
1/8 tsp cayenne pepper
1 bay leaf
1/2 cup long-grain white rice
6 oz medium shrimp, peeled and deveined
4 oz boneless, skinless chicken breast, or thigh meat, trimmed and
cut into 1/2-inch pieces
2 oz andouille or kielbasa sausage, thinly sliced
Salt, to taste
Hot sauce, to taste
1. Heat a heavy cast-iron skillet over medium heat. Add flour and cook, stirring constantly with a wooden spoon, until the flour turns a deep
golden color, 7 to 10 minutes. Transfer the flour to a plate and let
cool. (There will be a strong aroma similar to burnt toast. Be careful
not to let the flour burn; reduce the heat if flour seems to be browning
too quickly.) Alternately, toast the flour in a pie plate in a
400 degrees F oven for 20 minutes.
2. Heat oil in a heavy stockpot over medium heat. Add onion, bell pepper, celery and garlic; saute until the onions are lightly browned, about
7 minutes. Stir in the toasted flour. Gradually stir in broth and bring
to a simmer, stirring. Add tomatoes, okra, pepper, thyme, oregano, cayenne
and bay leaf. Cover and cook for 15 minutes. Stir in rice and cook,
covered, for 15 minutes longer.
3. Add shrimp, chicken and sausage; simmer until the shrimp is opaque
inside, the chicken is no longer pink and the rice is tender, about
5 minutes longer. Discard the bay leaf and season with salt. Ladle
into bowls and serve with hot sauce.
Servings: 4
Nutrition per Serving:
318 Calories, 7g Fat, 1g Sat, 2g Mono, 95mg Cholesterol, 27g Protein,
38g Carbs, 4g Fiber, 474mg Sodium, 527mg Potassium
Nutrition Bonus: Vitamin C (83% daily value), Folate (27% dv),
Iron (22% dv), Magnesium (16% dv), Potassium (15% dv)
2 1/2 Carbohydrate Serving
Exchanges: 2 starch, 2 vegetable, 3 very lean meat, 1 fat
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