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Prep Time: 30 Minutes Cook Time: 1 Minutes |
Ready In: 31 Minutes Servings: 8 |
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Creole gumbos all share one ingredient Okra, which came to America with African slaves (the stew's name stems from ochingombo, a Bantu word for okra. Ingredients:
3 tablespoons canola oil, divided |
1/2 lb boneless skinless chicken thighs, cut into bite size pieces |
1 lb low-fat smoked sausage, cut into 1/2 inch thick rounds |
2 cups onions, chopped |
1 cup green bell pepper, chopped |
1/2 cup celery, chopped |
1 tablespoon fresh garlic, minced |
1 teaspoon fresh thyme, chopped |
1/2 teaspoon ground red pepper |
1/2 cup all-purpose flour |
5 cups fat-free low-sodium chicken broth |
1 (14 1/2 ounce) can no-salt-added whole tomatoes, dice, undrained |
3 cups fresh okra, sliced (1-inch) |
2 bay leaves |
1/4 cup fresh flat leaf parsley, chopped |
1 lb medium shrimp, peeled and deveined |
2 cups long grain rice, cooked and hot |
Directions:
1. Heat a large Dutch oven over medium high heat. Coat pan with cooking spray. Add 1 t. oil, chicken and sausage, saute for 3 minutes or until browned. Remove from pan (leave drippings in pan). Add onion, bell pepper, saute 4 minutes. Add garlic, thyme and red pepper, saute 4 minutes until onion is tender and garlic is fragrant. Remove from pan.
2. Add remaining oil to pan. Add flour to pan stirring constantly with whisk. Cook 10 minutes or until roux is a light brown, stirring constantly with a whisk. Gradually add broth stirring constantly with a whisk. Add Chicken, sausage, onion mixture, tomatoes, okra, and Bay leaves. Bring to a boil. Cover, reduce heat, and simmer 45 minutes, stirring occasionally.
3. Stir in parsley and shrimp, cook 5 minutes or until shrimp is done. Discard Bay Leaves. Serve over hot cooked long grained rice.
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