Low-fat gumbo

6 Servings

Ingredients

Quantity Ingredient
2 quarts Low-sodium chicken broth
1 tablespoon Peanut oil
1 large Yellow onion, diced
1 large Tomato, peeled, seeded, dice
½ cup Red bell pepper, diced
½ cup Green bell pepper, diced
½ cup Celery, chopped
5 Cloves garlic, peeled and crushed
2 mediums Bay leaf
1 pinch Dried thyme
1 pinch Dried oregano
1 cup Chicken, cubed
½ pounds Small shrimp, cleaned
1 teaspoon Creole seasoning
1 pinch Cayenne
½ cup Fat-Free Roux, (recipe follows)
3 cups Cooked rice
Hot pepper sauce

Directions

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, 1⅕ 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.

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). Recipe by: American Health Magazine - March '97 Posted to EAT-L Digest 13 Mar 97 by "J.Benson" <cejab@...> on Mar 14, 1997

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