Low Fat Gumbo Recipes

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ROUXLESS GUMBO

Gumbo has a history of being made with roux, but my Mom's recipe didn't have it. Now it is my most requested item at work, tailgating parties, and at home. The vegetables really shine in this gumbo!

Provided by Sherry Hunt

Categories     Soups, Stews and Chili Recipes     Stews     Gumbo Recipes

Time 2h25m

Yield 12

Number Of Ingredients 17



Rouxless Gumbo image

Steps:

  • Place chicken in a large pot; add enough water to cover. Cover pot and bring to a boil; reduce heat to medium-low and simmer until meat falls off the bone, about 90 minutes. Remove chicken, let cool, and shred meat; skim broth and reserve.
  • Melt butter in a large skillet over medium heat; cook and stir onions, bell pepper, and celery until tender, about 5 minutes. Stir in garlic and cook until fragrant, about 1 minute. Add diced tomatoes, tomatoes with green chilies, andouille sausage, okra, corn, salt, pepper, cayenne pepper, and reserved broth; bring to a gentle boil over medium-high heat. Simmer until liquid is reduced by half, about 30 minutes.
  • Mix shredded chicken and shrimp into skillet; simmer until shrimp turns bright pink and okra is tender, 5 to 7 minutes. Remove skillet from heat and stir in file powder. Serve with rice.

Nutrition Facts : Calories 431.9 calories, Carbohydrate 23 g, Cholesterol 73.8 mg, Fat 29.7 g, Fiber 2 g, Protein 17.1 g, SaturatedFat 9.3 g, Sodium 506.2 mg, Sugar 2.6 g

1 (2 to 3 pound) whole chicken
1 tablespoon butter
1 large onion, chopped
1 green bell pepper, chopped
2 stalks celery, chopped
3 cloves garlic, minced
1 (14.5 ounce) can diced tomatoes
½ (10 ounce) can diced tomatoes with green chilies, undrained
2 cups sliced andouille sausage
2 cups okra
¾ cup frozen corn
salt to taste
ground black pepper to taste
½ teaspoon cayenne pepper
1 cup uncooked medium shrimp, peeled and deveined
2 teaspoons file powder
4 cups cooked rice

HEALTHIER SLOW COOKER GUMBO

Packed with veggies, this healthier slow cooker gumbo is easy to throw together before a party so you have plenty of time with your guests.

Provided by luv2golfandcook

Categories     Soups, Stews and Chili Recipes     Stews     Gumbo Recipes

Time 6h45m

Yield 10

Number Of Ingredients 14



Healthier Slow Cooker Gumbo image

Steps:

  • Heat a large skillet over medium heat. Add flour; cook, stirring constantly, until flour is deep golden and smells toasty, 7 to 10 minutes. Reduce heat if browning too quickly. Transfer to a 6-quart slow cooker.
  • Add oil, bell peppers, onion, and garlic to the skillet; cook and stir until tender, 5 to 7 minutes. Stir into slow cooker until coated. Stir in sausage, tomatoes, broth, Cajun seasoning, salt, and black pepper.
  • Cook on Low for 6 to 7 hours or on High for 3 to 3 1/2 hours. Stir in shrimp; cook until opaque, about 30 minutes on Low or 15 minutes on High.
  • Meanwhile, place riced cauliflower in a heatproof dish, cover, and microwave until heated through, about 4 minutes, stirring halfway through.
  • Serve gumbo over cauliflower. Sprinkle with parsley and additional black pepper.

Nutrition Facts : Calories 134.4 calories, Carbohydrate 16.1 g, Cholesterol 59.3 mg, Fat 3.5 g, Fiber 4.5 g, Protein 12.1 g, SaturatedFat 1 g, Sodium 273 mg, Sugar 3.3 g

⅓ cup all-purpose flour
1 tablespoon vegetable oil
2 green bell peppers, chopped
1 large onion, chopped
3 cloves garlic, minced
½ pound chicken andouille sausage, quartered lengthwise and sliced
2 (14.5 ounce) cans no-salt-added diced tomatoes
1 (10.75 ounce) can reduced-sodium chicken broth
1 tablespoon salt-free Cajun seasoning
¼ teaspoon salt
¼ teaspoon ground black pepper, or more to taste
½ pound uncooked medium shrimp, peeled and deveined
5 cups frozen riced cauliflower
2 sprigs chopped fresh parsley, or to taste

REDUCED FAT CHICKEN AND SAUSAGE GUMBO

This is a variation of my dad's gumbo that includes a dry roux (made without oil). It has rich, nutty-brown flavor of traditional gumbos without most of the oil.

Provided by Red_Apple_Guy

Categories     Gumbo

Time 1h10m

Yield 14 serving(s)

Number Of Ingredients 15



Reduced Fat Chicken and Sausage Gumbo image

Steps:

  • For the dry roux: In a heavy skillet over medium-high heat, heat the flour, stirring constantly with a spatula or whisk that scrapes the bottom of the skillet clean. Stir constantly to keep the flour browning evenly. When steam comes off the flour, reduce heat and keep stirring. Do not burn. Continue until it reaches a tan color. To test, remove from heat, stirring for 1 minute off-heat and place some of the mixture into a drop or two of water and force it to mix with the back of a spoon. You are looking for a mahogany color. When complete,remove from heat and continue stirring until cooking stops; then let stand a while to cool. This can be made ahead and stored in a zip-lock freezer bag in the freezer.
  • Remove the skin and fat from the chicken. Cook with water to cover and cool. Debone and chop the chicken into small chunks. Reserve the liquid.
  • In another large skillet, over a medium flame with a small amount of oil, heat the onions, peppers and celery; cook until the onions are clear, then add the smoked sausage and andouille. Add the broth from above and the garlic. Bring to a boil and reduce to a simmer. Mix the roux with water, whisking to be sure the roux is evenly wet and add to the gumbo. Now check the liquid, adding some broth or hot water if needed. It should have the color of the roux and be just slightly thickened. Simmer for about 30 minutes. Add salt and black pepper to taste, then add ground red (cayenne) pepper -- enough to just prick the tongue. About 5- 10 minutes before removing from heat, add the green onion tops and parsley. To serve, put a scoop of rice in your bowl and ladle on the gumbo. You should have plenty of French bread to complete your meal, and then top it off with a good tossed salad.

Nutrition Facts : Calories 174.8, Fat 9.7, SaturatedFat 3.3, Cholesterol 29.7, Sodium 484.4, Carbohydrate 11, Fiber 1.1, Sugar 1.9, Protein 10.4

1 cup all-purpose flour
2 cups onions, chopped
1 cup bell pepper, chopped
1 cup celery, chopped
1 skinless chicken, boiled
water, to cover
1/2 lb smoked sausage, cut in 1/4-inch rounds
1/2 lb andouille sausage, sliced
2 garlic cloves, chopped fine
2 chicken bouillon cubes
1/2 cup green onion top, chopped
1/4 bunch fresh parsley, chopped
salt
black pepper
cayenne pepper

EMERIL'S LOW-FAT SEAFOOD GUMBO

Have not tried it yet, posting to find the calorie content. Great reviews from the Food Network, however.

Provided by annmarie

Categories     Gumbo

Time 1h30m

Yield 8 bowls, 8 serving(s)

Number Of Ingredients 23



Emeril's Low-Fat Seafood Gumbo image

Steps:

  • Preheat oven to 400 degrees F. Put the flour on a baking sheet and cook for about 30 to 40 minutes, stirring occasionally, until the flour is a dark nut brown.
  • Meanwhile, in a large heavy skillet or Dutch oven, heat the oil with the butter over medium heat. Add the onions, pepper, celery, and garlic. Season with salt and pepper and cook until softened, about 10 minutes. Add the tomatoes, crushing them through your fingers into the pot with their juices and cook for another 5 minutes. Gradually sift the browned flour in the pot until the vegetables are coated, cook for 2 minutes more. Slowly pour in the stock and clam juice, stirring constantly. Add the okra, bay leaves, lemon juice, salt, cayenne, thyme, and crabs. Bring to a boil, lower the heat, cover, and cook for 15 minutes.
  • Add the shrimp, oysters with their liquid, green onions and parsley; cook until the shrimp turn pink, about 3 minutes. Add the lump crabmeat and season the gumbo, to taste. Serve with rice.

Nutrition Facts : Calories 460.6, Fat 13.3, SaturatedFat 3.8, Cholesterol 194.2, Sodium 978.6, Carbohydrate 45.7, Fiber 4.3, Sugar 9.5, Protein 39.2

3/4 cup all-purpose flour
2 tablespoons vegetable oil
2 tablespoons unsalted butter
2 medium onions, chopped
1 poblano pepper, chopped
2 celery ribs, finely chopped
5 garlic cloves, minced
1 (15 ounce) can whole tomatoes
4 cups chicken stock
4 cups clam juice
8 ounces fresh okra, tops trimmed and halved lengthwise
3 bay leaves
1/2 lemon, juiced
kosher salt
1/2 teaspoon cayenne
2 teaspoons fresh thyme leaves
3 blue crabs, quartered (optional)
1 lb medium shrimp, peeled and deveined
2 dozen oysters, shucked and liquid reserved
1 bunch green onion, chopped
1/4 cup chopped fresh flat-leaf parsley
1/2 lb lump crabmeat
cooked white rice

LOW-FAT GUMBO

This is my rendition of gumbo, but without the rue. I and my very manly guy friends still absolutely loved it though. It's very healthy and satisfying. This batch made enough to last me for a week's worth of lunches. With most of the ingredients (mainly veggies) you can add and subtract to your liking.

Provided by Chef amfox

Categories     Gumbo

Time 45m

Yield 6-8 serving(s)

Number Of Ingredients 14



Low-Fat Gumbo image

Steps:

  • Heat broth and mix hot spices, celery, bell pepper, and garlic till softened.
  • Add stewed tomatoes, okra, salt and pepper, and hot sauce - I added more extra spicy mix.
  • Let simmer at least 20 minutes.
  • Add shrimp onions, corn, and a little garlic powder.
  • Can be served over rice.

Nutrition Facts : Calories 138.2, Fat 1.6, SaturatedFat 0.4, Cholesterol 147.2, Sodium 740, Carbohydrate 12.6, Fiber 2.3, Sugar 8, Protein 19

1 tablespoon extra spicy seasoning mix, I ended up adding lots more
1 vidalia onion
2 stalks celery, chopped
1 bell pepper, chopped (any color)
2 garlic cloves
14 ounces chicken broth
28 ounces stewed tomatoes
1 lb shrimp, and or 1 lb chicken
pepper
salt
garlic powder
1 cup okra (optional)
1/2 cup corn (optional)
1 teaspoon hot sauce (more or less)

LOWFAT CHICKEN GUMBO SOUP

A soup with the flavor of chicken gumbo, I adapted this from a friend's recipe to keep it low fat and low calorie, but still has plenty of flavor! Don't let all the ingredients scare you, it's easy to make with ingredients you probably have on hand (well, except for the okra!). You can probably substitute a can of tomatoes (drained) for the fresh tomatoes.

Provided by Treewoman

Categories     Gumbo

Time 45m

Yield 8 cups, 8 serving(s)

Number Of Ingredients 16



Lowfat Chicken Gumbo Soup image

Steps:

  • In large heavy pan over medium heat, heat 2 T liquid Butter Buds and then stir in the following: onions, celery, green pepper, garlic, thyme and bay leaf. Saute for 3 minutes.
  • Stir in the following ingredients: tomatoes, chicken soup base, hot water, rice, veg gumbo (or okra), chicken breast, Worcestershire and red pepper. Heat to boiling, stirring frequently. Reduce heat and gently boil for 15 minutes, stirring occasionally until rice is tender. Discard bay leaf.
  • In small bowl with wire whisk, blend 2 T cornstarch with 1/4 cup cold water til smooth. Gradually pour paste into hot soup while stirring vigorously. Heat to boiling over medium heat, stirring constantly. Boil and stir one minute before serving.
  • Serve with hot sauce on the side.

Nutrition Facts : Calories 119.8, Fat 2.9, SaturatedFat 0.8, Cholesterol 18.1, Sodium 56.5, Carbohydrate 15.6, Fiber 1.3, Sugar 2.3, Protein 7.6

2 tablespoons liquid Butter Buds
3/4 cup onion, chopped
3/4 cup celery, sliced
1/2 cup green pepper, chopped
1 teaspoon garlic, chopped
1/8 teaspoon ground thyme
1 bay leaf
3 medium tomatoes, diced
3 1/2 tablespoons chicken soup base
1 1/2 quarts hot water
1/2-2/3 cup rice, uncooked
8 ounces frozen vegetable gumbo or 5 ounces frozen okra, cut 1/4 inch crosswise
8 ounces chicken breasts, cooked and cubed
1/4 teaspoon Worcestershire sauce
1/4 teaspoon crushed red pepper flakes
2 tablespoons cornstarch

CHICKEN AND CRAB GUMBO LOW FAT

A healthy and delicious stew which stretches 1/4 pound of chicken and 1/4 pound of crabmeat a long way. Add more hot sauce if you like heat, and add a cup of sliced okra if you like it. Adapted from Bonnie Stern.

Provided by Cookin-jo

Categories     Gumbo

Time 55m

Yield 8 serving(s)

Number Of Ingredients 18



Chicken and Crab Gumbo Low Fat image

Steps:

  • Heat oil in a big pot or Dutch oven over medium heat.
  • Whisk together the flour and cayenned, then whisk into oil. Reduce heat to medium/low and continue whisking for a few minutes until the roux turns a golden colour.
  • Add onions, celery, peppers and garlic. Cook 5 - 10 minutes until vegetables are wilted.
  • Add broth, tomatoes, chicken, rice, salt, pepper and hot sauce. Cover and simmer 20 minutes.
  • Add corn and crabmeat and simmer 5 minutes. Add green onions and summer 2 minutes longer.
  • Adjust salt, pepper and hot sauce to taste.
  • Note: You may add 1 cup sliced okra when you add the chicken.

Nutrition Facts : Calories 167.5, Fat 3.4, SaturatedFat 0.6, Cholesterol 15, Sodium 443.7, Carbohydrate 24.3, Fiber 3.3, Sugar 6.3, Protein 10.8

1 tablespoon vegetable oil or 1 tablespoon canola oil
2 tablespoons flour
1/4 teaspoon cayenne pepper
2 onions, chopped
3 stalks celery, chopped
1 sweet green pepper, diced
1 sweet red pepper, diced
3 garlic cloves, chopped
3 cups chicken broth
1 (28 ounce) can diced tomatoes (with the juice)
1/4 lb boneless skinless chicken breast, diced
1/2 cup long-grain rice
1/2 teaspoon hot pepper sauce
salt, to taste
black pepper, to taste
1 cup corn
1/4 lb crabmeat (I just use one can)
3 green onions, sliced

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