Weight Watchers Louisiana Gumbo
- Minutes to Prepare:
- Minutes to Cook:
- Number of Servings: 4
Ingredients
4 tsp safflower oil1 green bell pepper, seeded and chipped8 scallions, sliced1 celery stalk, chopped1 garlic clove, minced1 (14 1/2 ounce) can diced tomatoes1 (14 1/2 ounce) can reduced sodium chicken broth1 (10 ounce) box frozen okra, thawed1 bay leaf3/4 tsp dried thyme1/4 tsp crushed red pepper1/2 cup long grain white rice3/4 pound medium shrimp, peeled and deveined1/4 pound skinless boneless chicken breast cut into 1/2 inch pieces2 ounces reduced fat kielbasa, sliced1 cup fresh or thawed frozen cooked crabmeat, picked over
1. Heat the oil in a large nonstick saucepan over medium high heat. Add the bell pepper, scallions, celery, and garlic; cook, stirring occasionally, until softened about 5 minutes. Add the tomatoes, broth, okra, bay leaf, thyme, and crushed red pepper; bring to a boil. Reduce the heat and simmer, covered, until the vegetables are softened, about 15 minutes.
2. Stir in the rice and cook until the rice is soft on the outside but still hard in the center, 15-20 minutes. Add the shrimp, chicken, and kielbasa; simmer, covered, just until the shrimp are opaque in the center, the chicken is cooked through, and the rice is tender 5-10 minutes. Stir in the crabmeat and cook just until heated through about 1 minute. Discard the bay leaf and serve at once.
Number of Servings: 4
Recipe submitted by SparkPeople user LYNNIEFUFU.
2. Stir in the rice and cook until the rice is soft on the outside but still hard in the center, 15-20 minutes. Add the shrimp, chicken, and kielbasa; simmer, covered, just until the shrimp are opaque in the center, the chicken is cooked through, and the rice is tender 5-10 minutes. Stir in the crabmeat and cook just until heated through about 1 minute. Discard the bay leaf and serve at once.
Number of Servings: 4
Recipe submitted by SparkPeople user LYNNIEFUFU.
Nutritional Info Amount Per Serving
- Calories: 289.6
- Total Fat: 6.4 g
- Cholesterol: 183.0 mg
- Sodium: 1,035.9 mg
- Total Carbs: 18.5 g
- Dietary Fiber: 5.5 g
- Protein: 36.8 g
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