Low Fat Louisiana Gumbo

Name: Low Fat Louisiana Gumbo Recipe
Prep time: 15 min
Cook time: 130 min
Total time: 145 min
Yield: 20
Ingredients: 1.25 lbs. 99% Fat Free Chicken Breasts; 1.25 lbs. Turkey Sausage; 1/2 Jar Kary's Dry Roux mix; 4.5 quarts water; 1 med. onion; 1/2 cup green onions chopped; 1/2 cup of parsley; 1 tsp salt; 1/2 tsp. of black pepper; 1/2 tsp. of cayanne pepper; 1/4 tsp. garlic powder; dash of Gumbo File; dash of cumin; dash of thyme

Minutes to Prepare: 15
Minutes to Cook: 130

Number of Servings: 20

Ingredients

1.25 lbs. 99% Fat Free Chicken Breasts1.25 lbs. Turkey Sausage1/2 Jar Kary's Dry Roux mix4.5 quarts water1 med. onion1/2 cup green onions chopped1/2 cup of parsley1 tsp salt1/2 tsp. of black pepper1/2 tsp. of cayanne pepper 1/4 tsp. garlic powderdash of Gumbo Filedash of cumindash of thyme

Directions

Boil the water and add the roux mix. 10 minutes later, add the parsley, green onions, onion, and all seasonings. Let boil for one hour. Then add the chicken (cubed) and the sausage (sliced). Let boil for an additional hour.

Additional season to your taste. Serve over rice (not included in nutritional information).

Number of Servings: 20

Recipe submitted by SparkPeople user FIRESTARTER24.

Servings Per Recipe: 20

Nutritional Info Amount Per Serving

Calories: 90.9
Total Fat: 2.5 g
Cholesterol: 32.5 mg
Sodium: 255.1 mg
Total Carbs: 5.6 g
Dietary Fiber: 0.5 g
Protein: 11.1 g

More Recipes Like This

TIME15

CALS110

(136 ratings)

Low-Fat Whole Wheat Pancakes

These pancakes are great tasting and Alli friendly! I made them for breakfast and topped them with fruit. Submitted by: ~KRISTEL~

CALORIES 110 FAT 0.4 PROTEIN 5.5 CARBS 22.1 FIBER 2

TIME35

CALS165

(266 ratings)

Cabbage Vegetable Soup

This soup is filling and delicious--a perfect starter or light vegetarian meal. Submitted by:

CALORIES 165.2 FAT 1.8 PROTEIN 8.3 CARBS 36.6 FIBER 12

TIME10

CALS23

(539 ratings)

Pico de Gallo - Authentic Mexican Salsa

The versatility of this pico de gallo salsa is limitless! Put it on grilled chicken or steak, add it to eggs, or serve with tortilla chips. Submitted by: METALFINGER2U

CALORIES 22.5 FAT 0.3 PROTEIN 0.9 CARBS 5.9 FIBER 1.6

TIME0

CALS135

(138 ratings)

Creamy Butternut Squash & Apple Soup

Delicious first course for winter holiday meals.Submitted by: PRIMA_DONNA

CALORIES 135.2 FAT 3.1 PROTEIN 3.9 CARBS 25.8 FIBER 1.5

TIME12

CALS181

(475 ratings)

Spinach-Berry Salad

Fresh and juicy during spring and summer months, strawberries are delicious when combined with tender spinach, creamy goat cheese and crunchy toasted almonds.
Submitted by: CHEF_MEG

CALORIES 181.2 FAT 16.6 PROTEIN 4 CARBS 6.4 FIBER 2.3

Member Reviews