Weight Watchers Louisiana Gumbo

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Nutritional Info
  • Servings Per Recipe: 4
  • 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

View full nutritional breakdown of Weight Watchers Louisiana Gumbo calories by ingredient


Introduction

Makes four 2 1/4 cup servings, 7 points per serving. Makes four 2 1/4 cup servings, 7 points per serving.
Number of Servings: 4

Ingredients

    4 tsp safflower oil
    1 green bell pepper, seeded and chipped
    8 scallions, sliced
    1 celery stalk, chopped
    1 garlic clove, minced
    1 (14 1/2 ounce) can diced tomatoes
    1 (14 1/2 ounce) can reduced sodium chicken broth
    1 (10 ounce) box frozen okra, thawed
    1 bay leaf
    3/4 tsp dried thyme
    1/4 tsp crushed red pepper
    1/2 cup long grain white rice
    3/4 pound medium shrimp, peeled and deveined
    1/4 pound skinless boneless chicken breast cut into 1/2 inch pieces
    2 ounces reduced fat kielbasa, sliced
    1 cup fresh or thawed frozen cooked crabmeat, picked over

Directions

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.