Recipe Recipe By Healthy Eating For Families

Guilt-Free Gumbo

Serves 8

Prep Time =15 minutes

Cook Time =1 hour and 15 minutes


5 tablespoons canola oil, divided use

½ cup all-purpose flour

5 cups fat-free, low-sodium beef broth, divided use

2 cups finely chopped white onion

1 tablespoon Creole seasoning

3 garlic cloves, minced

2 medium celery stalks, diced

1 (14 ½ ounce) can unsalted, diced tomatoes

1 large green bell pepper, seeded and finely chopped

2 bay leaves

1 cup frozen cut okra (no need to thaw)

2 teaspoons hot pepper sauce

8 ounces smoked turkey sausage, cut into 1-inch pieces

1 pound uncooked shrimp, peeled and deveined

Cooked brown rice for serving


  1. Heat large skillet over low heat; add ¼ cup canola oil. Cook 2 minutes, swirling to coat pan. Gradually add flour to hot oil, stirring constantly with whisk until smooth. Continue to cook stirring frequently for about 8 minutes or until flour mixture reaches a chestnut-color. Slowly add 3 cups of beef broth, stirring until smooth. Off heat; set stock aside.
  2. Heat 1 tablespoon oil in large Dutch over medium heat. Add onion, Creole seasoning, garlic, celery, and bell pepper; sauté 3 minutes. Add stock mixture to vegetables along with remaining broth, canned tomatoes, and bay leaves. Bring to boil; reduce heat, simmer for 45 minutes.
  3. Add okra, hot sauce, turkey sausage, and shrimp; simmer 15 minutes or until shrimp are done. Remove bay leaves and serve over cooked brown rice.

Nutritional Information per Serving (1 cup gumbo without rice): 255 calories, 18 grams protein, 17 grams carbohydrate, 12 grams fat, 2 grams saturated fat, 106 milligrams cholesterol, 1.5 grams fiber, 1,308 milligrams sodium

Note: Recipe developed for FitStudio.