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Nutrition Facts
| Serving Size | |
| Amount Per Serving |
| Calories | 334 |
| % Daily Value |
| Total Fat 14.3g | 39% |
| Cholesterol 130mg | |
| Sodium 539mg | |
| Dietary Fiber 3.1g | 4% |
| Protein 25.7g | 31% |
| Calcium | 76% |
| Iron | 3.1% |
Prep Time |
Cook Time |
Total Time |
Makes |
Calories |
20 min. |
90 min. |
110 min. |
8 |
334 |
Shrimp and Chicken Gumbo
A lighter version of gumbo that is under 400 calories. Recipe From Cooking Light: November 2011.
Ingredients:
| Stock:
|
| 1 pound unpeeled medium shrimp
|
| 8 cups water
|
| 1 teaspoon black peppercorns
|
| 4 garlic cloves, crushed
|
| 3 large celery stalks, chopped
|
| 3 bay leaves
|
| 3 medium carrots, coarsely chopped
|
| 1 large onion, coarsely chopped
|
| Gumbo:
|
| 6 tablespoons canola oil, divided
|
| 2.25 ounces all-purpose flour (about 1/2 cup)
|
| 6 skinless, boneless chicken thighs, cut into bite-sized pieces
|
| 2 cups finely chopped white onion
|
| 1 tablespoon Creole seasoning
|
| 3 garlic cloves, minced
|
| 2 medium celery stalks, chopped
|
| 2 medium tomatoes, finely chopped
|
| 1 large green bell pepper, seeded and finely chopped
|
| 3 cups fat-free, lower-sodium chicken broth
|
| 2 bay leaves
|
| 1 cup frozen cut okra
|
| 2 teaspoons Worcestershire sauce
|
| 2 teaspoons hot pepper sauce (such as Tabasco)
|
| 1/2 teaspoon black pepper
|
| 1/2 teaspoon smoked paprika
|
| 2 cups hot cooked brown rice |
Instructions:
| 1 | To prepare the stock, peel and devein shrimp, reserving shells. Cut each shrimp in half lengthwise; cover shrimp, and refrigerate.
|
| 2 | Combine reserved shrimp shells, 8 cups water, and next 6 ingredients (through onion) in a large Dutch oven, and bring to a boil. Reduce heat, and simmer for 1 hour. Strain mixture through a sieve into a bowl; discard solids. Set aside 3 cups stock; keep warm. Reserve the remaining shrimp stock for another use.
|
| 3 | To prepare the gumbo, heat a large cast-iron skillet over low heat; add 1/4 cup canola oil. Cook for 2 minutes, swirling to coat pan. Weigh or lightly spoon flour into a dry measuring cup. Gradually add flour to oil, stirring constantly with a whisk until smooth. Increase heat to medium; cook for 8 minutes or until the flour mixture is caramel-colored, stirring frequently. Cook 2 minutes or until mixture is chestnut-colored, stirring constantly. Remove from heat; slowly add warm shrimp stock, stirring until smooth. Pour stock mixture into a large bowl.
|
| 4 | Heat 1 tablespoon oil in a large Dutch oven over medium heat. Add chicken; cook 7 minutes, turning to brown on all sides. Add onion and the next 5 ingredients (through bell pepper); sauté for 3 minutes. Return stock mixture to pan; add broth and bay leaves. Bring to a boil; reduce heat, and simmer for 45 minutes.
|
| 5 | Add okra and next 3 ingredients (through black pepper). Simmer for 30 minutes.
|
| 6 | Combine shrimp and paprika; toss to coat shrimp. Heat a large nonstick skillet over medium-high heat. Add remaining 1 tablespoon oil to pan; swirl to coat. Add shrimp; sauté for 2 minutes or until the shrimp are done. Stir shrimp into okra mixture. Discard bay leaves. Serve over rice |
Cook's Tips:
To lessen the amount of salt, refrain from using salt or look for no salt added broth. Photo courtesy of AmySellek via Flickr Creative Commons.
