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Nutritional Info
  • Servings Per Recipe: 6
  • Amount Per Serving
  • Calories: 328.3
  • Total Fat: 5.6 g
  • Cholesterol: 41.7 mg
  • Sodium: 691.9 mg
  • Total Carbs: 48.5 g
  • Dietary Fiber: 4.1 g
  • Protein: 19.7 g

View full nutritional breakdown of Grandma's Gumbo (Healthy Version) calories by ingredient
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Grandma's Gumbo (Healthy Version)

Submitted by: KRYSTYL_ROSE

Introduction

Making a good gumbo is an art, it takes a lot of time and patience, but it is worth it!
This is a recipe I got from my Cajun-French grandmother (nothing better than from the bayou). The only adaptations I have made were to omit the fat from the roux preparations, eliminate the extra salt (with all the natural flavor of this recipe, it really wasn't needed), and to leave out the shrimp (which I do miss, but can't have due to the cholesterol).

My grandma never did use okra, only roux, but if you'd like to add okra, use frozen to prevent slime or deslime prior to using for recipe.
Making a good gumbo is an art, it takes a lot of time and patience, but it is worth it!
This is a recipe I got from my Cajun-French grandmother (nothing better than from the bayou). The only adaptations I have made were to omit the fat from the roux preparations, eliminate the extra salt (with all the natural flavor of this recipe, it really wasn't needed), and to leave out the shrimp (which I do miss, but can't have due to the cholesterol).

My grandma never did use okra, only roux, but if you'd like to add okra, use frozen to prevent slime or deslime prior to using for recipe.

Number of Servings: 6

Ingredients

    8 oz low fat smoked turkey sausage
    8 oz chicken breast - boneless, skinless - diced
    1/2 cup green bell pepper - diced
    1/2 cup red bell pepper - diced
    1/2 cup onion - diced
    1/2 cup celery - diced
    2 cups diced tomatoes - no salt added
    3 cups prepared brown rice
    2 cups low sodium chicken chicken broth
    1 tbsp garlic powder
    1/2 tsp cayenne pepper
    1/2 cup whole wheat flour
    1/2 tsp paprika
    pinch file - to taste (optional)

Directions

1. Preheat oven to 400 degrees. Spread flour on cookie sheet and bake for 1 hr, stirring every 10 minutes until somewhere between peanut butter to dark chocolate in color. (This is the healthiest way I know to make roux.)
2. Meanwhile chop your veggies, sausage and chicken. In a large stock pot, saute the chicken, sausage, and veggies until softened (about 10 minutes), add the tomatoes.
3. Once the flour has browned, stir it slowly into the veggies until all are coated. Stir over super low heat for about 5 minutes, then slowly pour in the broth, stirring constantly.
4. Reduce heat and cook on low for 25 minutes.
5. Add seasonings, except file (file will be added at the table, if desired)
6. Simmer on lowest possible setting for another hour, stirring occasionally to prevent sticking or burning.
**TIP: When you make gumbo, let it cook very slowly for at least two hours. It may taste done in an hour or so, but if you cook all of the ingredients very slowly, the taste changes and you will be amazed at the difference that extra hour can make!
7. Serve hot over cooked brown rice with file or hot sauce, as desired.

Makes 6 servings.

Number of Servings: 6

Recipe submitted by SparkPeople user KRYSTYL_ROSE.






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