Guilt-Free Gumbo!

Mardi Gras fans go ahead and splurge on this sinfully delicious New Orleans gumbo with a healthy twist!

By: Jodie Shield, MEd, RDN

Guilt-Free Gumbo

Serves 8

Prep Time =15 minutes

Cook Time =1 hour and 15 minutes

Ingredients:

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

Directions:

1. Heat a 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 base aside.
2. Heat 1 tablespoon canola oil in a large Dutch over medium heat. Add onion, Creole seasoning, garlic, celery, and bell pepper; sauté 3 minutes. Add roux-mixture to vegetables along with remaining broth, canned tomatoes, and bay leaves. Bring to a 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): 262 calories, 21 grams protein, 18 grams carbohydrate, 12 grams fat, 2 grams saturated fat, 125 milligrams cholesterol, 2 grams fiber, 680 milligrams sodium, 6 grams sugar

Photo Credit: gumbo iStock_000023847617Medium.jpg