238 Fewer Calories
14 g Less Fat
The Deen Bros. Lighter Gumbo
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
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.
Prep Time: 15 min
Cook Time: 50 minutes
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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