Light Seafood Gumbo
|Skinned chicken breast halves||24 Ounce (Four 6 Ounce Pieces)|
|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|
|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.
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.