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Prep Time: 0 Minutes Cook Time: 0 Minutes |
Ready In: 0 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). This version is inspired by Jessica B. Harris's favorite gumbos served at New Orleans restaurants. Ingredients:
cooking spray |
3 tablespoons canola oil, divided |
1/2 pound skinless, boneless chicken thighs, cut into bite-sized pieces |
1 pound low-fat smoked sausage (such as healthy choice) or turkey kielbasa, cut into 1/2-inch-thick rounds |
2 cups chopped onion |
1 cup chopped green bell pepper |
1/2 cup chopped celery |
1 tablespoon minced fresh garlic |
1 teaspoon chopped fresh thyme |
1/2 teaspoon ground red pepper |
1/3 cup all-purpose flour |
5 cups fat-free, less-sodium chicken broth |
1 (14.5-ounce) can no salt-added diced tomatoes, undrained |
3 cups (1-inch) slices fresh okra |
2 bay leaves |
1/4 cup chopped fresh flat-leaf parsley |
1 pound medium shrimp, peeled and deveined |
2 2/3 cups hot cooked long-grain rice |
Directions:
1. Heat a large Dutch oven over medium-high heat. Coat pan with cooking spray. Add 1 teaspoon oil, chicken, and sausage; sauté for 3 minutes or until browned. Remove from pan (leave drippings in pan). Add onion, bell pepper, and celery to pan; sauté 4 minutes. Add garlic, thyme, and red pepper; sauté 4 minutes or until onion is tender and garlic is fragrant. Remove from pan.
2. Add remaining oil to pan. Add flour to pan, stirring constantly with a whisk. Cook 10 minutes or until roux is light brown, stirring constantly with a whisk. Gradually add broth, stirring constantly with a whisk. Add chicken and 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 are done. Discard bay leaves. Serve over rice.
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