Gumbo is gumbo because of the creole taste it provides. Add variety to this Healthy Kitchen recipe by adding different proteins, such as shrimp. Make a large batch ahead, and freeze it for up to 6 months.
5 Tbsp Butter, divided
¼ cup Flour
16 ounces Chicken breast, cubed
1 cup Chicken sausage, cut into half-rounds
2 cups White onion, diced
1 Tbsp Creole seasoning
6 each Garlic cloves, minced
1 cup Celery, diced
½ cup Tomatoes, diced
1 cup Green bell pepper, diced
7 cups Low-Sodium chicken stock
2 each, Bay leaves
1 cup Okra, cut
2 tsp Worcestershire sauce
2 tsp Hot sauce (Tabasco)
½ tsp Black pepper
½ tsp Smoked paprika
2 cups Cooked brown rice
- Heat a large cast-iron skillet over low heat; add 4 tablespoons of butter. Cook for 2 minutes, swirling to coat pan. Gradually add flour to butter, stirring constantly with a whisk until smooth, making a roux. Increase heat to medium; cook for 8 minutes or until the flour mixture is caramel-colored, stirring frequently. Cook for 2 minutes or until mixture is chestnut-colored, stirring constantly. Remove from heat; slowly add 3 cups of warm chicken stock, stirring until smooth.
- Heat 1 tablespoon of butter in a large pot. Add chicken and cook for 7 minutes, stirring occasionally. Add onion, garlic, celery, tomatoes, creole seasoning, smoked paprika, chicken, sausage and bell peppers. Sauté for 3 minutes.
- Add roux and broth mixture, additional broth and bay leaves.
- Bring mixture to a boil, reduce heat to a simmer and continue to cook for 45 minutes.
- Add okra, Worcestershire sauce, hot sauce and black pepper.
- Serve over brown rice.
Serving Size: ¼ cup rice with 1 cup gumbo
Fat: 13 grams
Protein: 22 grams