The Deen Bros. Lighter Gumbo

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The Deen Bros. Lighter Gumbo

By Bobby and Jamie Deen

238 Fewer Calories
14 g Less Fat

The Deen Bros. Lighter Gumbo

Ingredients:
2 (4-ounce) skinless boneless chicken thighs, trimmed of all fat, and cut into 1-inch pieces
1/2 pound reduced-fat turkey kielbasa, cut into 1/4 inch-thick slices
4 teaspoons canola oil
2 tablespoons all-purpose flour
1 onion, thinly sliced
1 green bell pepper, seeded and chopped
1 celery stalk, finely chopped
3 cloves garlic minced
2 cups reduced-sodium chicken broth
1 (14-ounce) can stewed tomatoes
1 cup sliced frozen okra
2 tablespoons Worcestershire sauce
3/4 teaspoon Paula Deen House seasoning
2 – 3 drops hot sauce
1/2 pound small shrimp peeled, deveined
2 scallions, thinly sliced

Directions:
Spray a large nonstick Dutch oven with nonstick spray and set over medium-high heat. Add the chicken and kielbasa and cook until browned, about 5 minutes. Transfer to a plate. Add the oil and flour to the Dutch oven and cook, stirring constantly, over medium heat, until the flour mixture just begins to brown, 2 – 3 minutes.  Add the onion, bell pepper, celery, and garlic. Cover and cook, over medium heat, stirring occasionally, until the vegetables are very soft, about 8 minutes.  Return the chicken and kielbasa to the Dutch oven. Add the broth, tomatoes, okra, Worcestershire sauce, House Seasoning, and hot sauce; bring to a boil. Reduce the heat and simmer, covered, stirring occasionally, until the flavors are blended and the gumbo begins to thicken slightly, about 30 minutes. Add the shrimp and scallions and cook, stirring occasionally, until the shrimp is cooked through, about 4 minutes.

Servings: 8
Prep Time: 15 min
Cook Time: 50 minutes
Difficulty: Easy

Per Serving (1 cup): 225 Cal; 18 g Protein; 12 g Tot Fat; 3 g Sat Fat; 5 g Mono Fat; 12 g Carb; 2 g Fiber; 4 g Sugar; 72 mg Calcium; 3 mg Iron; 754 mg Sodium; 86 mg Cholesterol

Original recipe courtesy Paula Deen:  Gumbo
Lightened Up recipe courtesy of Bobby and Jamie Deen and the Paula Deen Test Kitchen

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Reader Comments:

54321

As a New Orleans girl, this Gumbo definitely passes the test. My husband is VERY hard to please for dinner and he went back for seconds. Score!

By Amy on October 29, 2013

54321

Love the dean family planing to sunrise my sister in douglassville game with a Visting and hope I het to come to your restaurant hopefully my first grandchild will be home from nice init by then keep cooking Paula just the way you r real food for real people

By robyn davern on February 12, 2012

54321

Hi! My name is Saree Allison-Clopper and I just wanted to say thank you! My husbands family lives in Lake Charles Louisiana, I am from Missouri. When I told him I would be making "low fat gumbo" he had serious doubts on...well everything! He informed me it was impossible to make light gumbo and that I didn't know how to cook southern food (this coming from the man who didn't know what rice pudding was!). I then informed him that Paul Deens boys did it, so I can do it! Needless to say, the only thing he didn't like is that we ran out because he ate the whole pot in two days! My husband is in the Army so eating properly is a must for him and I am working on dropping two-three dress sizes just because I want to! Like you-all's momma, I love butter and butter loves my butt! So, again, THANK YOU for making lighter southern food that doesn't taste like card board! Truly, Saree Allison-Clopper currently of Bamberg Germany PS, You should do a show in Germany, they have AMAZING food here! Although my favorite is borrowed from Turkey, it's called and Doner and they are yuuuuuuuumy!

By Saree Allison-Clopper on August 23, 2011

54321

Today is gumbo night. With that calories its gonna be gumbo night every night in my house.

By sensiblecooking on March 10, 2011

54321

Several of us girls from Louisiana are planning a trip to Savannah and plan to visit The Lady & Sons and would love to know if there is any certain day that we could possible see Paula or one of the Dean boys or Michael. It will be my birthday trip and I would love nothing better for the perfect birthday than to see Paula or one of the family. Love all of them. Mary Costanza

By Mary Costanza on March 06, 2011

54321

Please come to mn.

By Maggie on March 02, 2011

54321

LOVED your recipe for bread pudding! Next time, I will make half again as much of the "custard" just 'cause we adore it! I served warm with a half scoop of vanilla ice cream covered with the sauce (made with Jack Daniels vs Brandy and no vanilla). So yummy! Thank you.

By Dianne Wellmann on March 01, 2011

54321

Love your smiling face and have cooked some of your recipes and loved them.

By Lois {Jean} Knottek on February 22, 2011

54321

I am always making dishes form the foodnetwork channel and I love your cooking! I am thee #1 fan!God Bless!

By stephanie turner aldridge on February 17, 2011

54321

yall this is the best dish ever i love cooking with shrimp i cooked this for my husband for valentines day and he lovedit he said it was the best thang he has ever eating i hope yall try it and enjoy it as much as we did

By jennifer on February 17, 2011

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