**Gumbo: A Flavorful and Versatile Dish with Various Recipe Options**
Gumbo, a culinary gem of the Southern United States, is a hearty and flavorful stew that boasts a rich history and diverse variations. This delectable dish, often associated with Louisiana, is a harmonious blend of African, French, and Spanish influences, reflecting the state's vibrant cultural heritage. Gumbo's versatility allows for endless flavor combinations, making it a perfect canvas for creativity in the kitchen. Our featured article presents a collection of low-fat gumbo recipes that cater to health-conscious individuals without compromising on taste. From classic Cajun-style gumbo to lighter seafood gumbo and vegetarian gumbo, our recipes offer a range of options to suit various dietary preferences. Dive into the depths of flavor with our low-fat gumbo recipes, allowing you to savor this iconic dish without sacrificing your health goals.
EMERIL'S LOW-FAT SEAFOOD GUMBO
Have not tried it yet, posting to find the calorie content. Great reviews from the Food Network, however.
Provided by annmarie
Categories Gumbo
Time 1h30m
Yield 8 bowls, 8 serving(s)
Number Of Ingredients 23
Steps:
- Preheat oven to 400 degrees F. Put the flour on a baking sheet and cook for about 30 to 40 minutes, stirring occasionally, until the flour is a dark nut brown.
- Meanwhile, in a large heavy skillet or Dutch oven, heat the oil with the butter over medium heat. Add the onions, pepper, celery, and garlic. Season with salt and pepper and cook until softened, about 10 minutes. Add the tomatoes, crushing them through your fingers into the pot with their juices and cook for another 5 minutes. Gradually sift the browned flour in the pot until the vegetables are coated, cook for 2 minutes more. Slowly pour in the stock and clam juice, stirring constantly. Add the okra, bay leaves, lemon juice, salt, cayenne, thyme, and crabs. Bring to a boil, lower the heat, cover, and cook for 15 minutes.
- Add the shrimp, oysters with their liquid, green onions and parsley; cook until the shrimp turn pink, about 3 minutes. Add the lump crabmeat and season the gumbo, to taste. Serve with rice.
Nutrition Facts : Calories 460.6, Fat 13.3, SaturatedFat 3.8, Cholesterol 194.2, Sodium 978.6, Carbohydrate 45.7, Fiber 4.3, Sugar 9.5, Protein 39.2
LOW-FAT GUMBO
This is my rendition of gumbo, but without the rue. I and my very manly guy friends still absolutely loved it though. It's very healthy and satisfying. This batch made enough to last me for a week's worth of lunches. With most of the ingredients (mainly veggies) you can add and subtract to your liking.
Provided by Chef amfox
Categories Gumbo
Time 45m
Yield 6-8 serving(s)
Number Of Ingredients 14
Steps:
- Heat broth and mix hot spices, celery, bell pepper, and garlic till softened.
- Add stewed tomatoes, okra, salt and pepper, and hot sauce - I added more extra spicy mix.
- Let simmer at least 20 minutes.
- Add shrimp onions, corn, and a little garlic powder.
- Can be served over rice.
Nutrition Facts : Calories 138.2, Fat 1.6, SaturatedFat 0.4, Cholesterol 147.2, Sodium 740, Carbohydrate 12.6, Fiber 2.3, Sugar 8, Protein 19
LOW FAT CHICKEN AND SHRIMP GUMBO
Make and share this Low Fat Chicken and Shrimp Gumbo recipe from Food.com.
Provided by MsPia
Categories Gumbo
Time 45m
Yield 12 cups, 6-8 serving(s)
Number Of Ingredients 25
Steps:
- Combine the the first 11 ingredients in a small bowl.
- Sprinkle the diced chicken with 1 tablespoon of the seasoning mix, and.
- sprinkle the shrimp with another 1 tablespoon of the seasoning mix.
- Preheat a heavy 5-quart pot over high heat to 350°,about 4 minutes.
- Add 3 cups of the mustard greens, 2 cups of the onions, all of the bell.
- peppers and the celery, 1 cup of the okra, and the bay leaves. Cook,.
- stirring occasionally to check for sticking, about 8 minutes.
- Add the apple juice and remaining seasoning mix, stir, and cook until.
- most of the liquid is absorbed, about 6 to 8 minutes. Add the seasoned.
- chicken, cover the pot, and cook 2 minutes. Add the browned flour and stir.
- until it is completely absorbed and a paste forms. Cover and cook 1 minute.
- Add both the stocks, stir well, cover, and bring to a boil, and cook 3.
- minutes. Add the collard greens, the remaining mustard greens, onions, and.
- okra, and mix thoroughly. Cover the pot and bring to a boil, about 5.
- minutes. Add the seasoned shrimp, stir, bring to a boil, and cook until.
- shrimp turn pink and plump, about 3 to 4 minutes. Serve over rice.
LOW-FAT CHICKEN GUMBO RECIPE
Categories Chicken
Number Of Ingredients 9
Steps:
- Skim fat from cold chicken broth. Heat broth to boiling. Add vegetables, seasonings, rice and chicken. Cover and cook slowly 15 minutes, until vegetables and rice are tender.
Tips:
- Use a variety of vegetables. This will add flavor, texture, and nutrients to your gumbo. Try using okra, bell peppers, celery, onions, and tomatoes.
- Don't be afraid to experiment with different spices. Cajun and Creole cuisine is known for its bold flavors, so don't be afraid to add some spice to your gumbo. Try using cayenne pepper, paprika, garlic powder, and onion powder.
- Cook the gumbo low and slow. This will allow the flavors to develop and meld together. Simmer the gumbo for at least 1 hour, or longer if you have time.
- Serve the gumbo with rice. Rice is the traditional accompaniment to gumbo, and it helps to soak up the delicious broth.
- Garnish the gumbo with fresh herbs. Fresh herbs, such as parsley, cilantro, and green onions, will add a pop of color and flavor to your gumbo.
Conclusion:
Low-fat gumbo is a delicious and healthy way to enjoy this classic Cajun dish. By following these tips, you can make a gumbo that is packed with flavor and nutrients, without all the fat and calories. So next time you're looking for a hearty and satisfying meal, give low-fat gumbo a try. You won't be disappointed!
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