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Nutritional Info
  • Servings Per Recipe: 4
  • Amount Per Serving
  • Calories: 220.3
  • Total Fat: 3.6 g
  • Cholesterol: 97.3 mg
  • Sodium: 577.5 mg
  • Total Carbs: 20.9 g
  • Dietary Fiber: 6.7 g
  • Protein: 27.6 g

View full nutritional breakdown of Light Louisians Gumbo calories by ingredient
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Light Louisians Gumbo

Submitted by: LKPRINS

Introduction

Slimmed down spin on a New Orleans classic by Skinny Chef Jennifer Iserioh. Slimmed down spin on a New Orleans classic by Skinny Chef Jennifer Iserioh.
Number of Servings: 4

Ingredients

    1 boneless, skinlless chicken breast, cut into 1-inch chunks
    1 tsp Cajun seasoning
    1 tbsp canola oil
    2 chicken sausages, cut into 1/2-inch-thick slices
    3 cups chopped celery
    1 cup choppen onion
    1 cup cored, seeded and chopped green bell pepper
    4 cloves garlic, chopped
    1/4 cup chopped fresh thyme
    2 tbsp whole-wheat flour
    15 oz diced tomatoes with juice
    1 cup low-sodium chicken broth
    1/2 lb medium shrimp, shelled and deveined (about 20)
    16 oz frozen sliced okra
    1/4 cup chopped fresh Italian parsley

Directions

Sprinkle chicken with Cajun seasoning. Heat oil in large pot over high heat. Brown chicken and sausage, truning once, 2 to 3 minutes. Add celery, onion, bell pepper, garlic and thyme. Cook until vegetables start to soften, 2-3 minutes. Add 1 tbsp water if vegetables stick. Reduce heat to medium. Sprinkle flour over meat-vegetable mixture. Cook stirring 1 minute. Add tomatoes, juice and broth. Simmer, covered, until chicken is cooked through, about 10 minutes. Add shrimp and okra; simmer, covered, until shrimp is cooked through and okra is tender, 2-3 minutes. Garnish with parsley.
Serves 4

Number of Servings: 4

Recipe submitted by SparkPeople user LKPRINS.






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