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Light Seafood Gumbo

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  Skinned chicken breast halves 24 Ounce (Four 6 Ounce Pieces)
  Water 2 Quart
  All purpose flour 1⁄2 Cup (8 tbs)
  Vegetable cooking spray 1 Tablespoon
  Vegetable oil 1 Tablespoon
  Chopped onion 2 Cup (32 tbs)
  Chopped celery 1 3⁄4 Cup (28 tbs)
  Chopped green pepper 1 1⁄2 Cup (24 tbs)
  Chopped green onions 1⁄2 Cup (8 tbs)
  Garlic 4 Clove (20 gm), minced
  Dried whole thyme 1 1⁄2 Teaspoon
  Dried whole oregano 1 Teaspoon
  Pepper 1⁄2 Teaspoon
  Bay leaves 3
  Canned no salt added chicken broth 13 3⁄4 Ounce (1 Can)
  Canned no salt added tomato paste 6 Ounce (1 Can)
  Smoked turkey sausage 1⁄2 Pound, sliced
  Unpeeled medium size shrimp 1 Pound
  Cooked long grain rice 6 Cup (96 tbs), cooked without salt or fat

Combine chicken and water in a Dutch oven; bring to a boil.
Reduce heat; simmer 45 minutes.
Cover; chill 8 hours.
Remove chicken; skim and discard fat from broth, reserving broth.
Bone and chop chicken.
Place flour in a 15- x 10- x 1-inch jellyroll pan.
Bake at 350° for 1 hour or until very brown, stirring every 15 minutes.
Set aside.
Coat a Dutch oven with cooking spray; add oil.
Place over medium heat until hot.
Add onion and next 4 ingredients; saute until tender.
Add thyme and next 3 ingredients.
Add browned flour; stir until smooth.
Add reserved broth, chicken, canned broth, tomato paste, and sausage.
Bring to a boil; reduce heat, and simmer, uncovered, 1 hour.
Peel and devein shrimp; add to broth mixture.
Cover and simmer 10 minutes or until shrimp turn pink.
Discard bay leaves.

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Light Seafood Gumbo Recipe