Lowfat Gumbo

Archive · 2007-12-18GMT02:12:220

Lowfat Gumbo - Recipe name: Lowfat Gumbo Recipe category: Rice What are your thoughts about this delicious dish? Recipe details: Ingredients2qtchicken broth, low-sodium 1tablespoonpeanut oil 1eachonion, diced 1eachtomato, peeled, seeded, diced 1/2cupred bell pepper, diced 1/2cupgreen bell pepper, diced 1/2cupcelery, chopped 5eachgarlic, cloves, crushed 2eachbay leaf 1/2teaspoonthyme, dried 1/2teaspoonoregano, dried 1cupchicken, cubed 1/2poundshrimp, small, cleaned 1teaspooncreole seasoning 1cayenne pepper, to taste 1/2cupfat-free roux (recipe follows) 3cuprice, cooked, hot 1hot pepper sauce Directions: Place chicken broth in a saucepan and bring to a simmer over medium heat. Cover the pot; remove from heat. In a large, heavy stockpot heat peanut oil over medium heat. Add onion, tomato, bell pepper, celery, garlic, bay leaves, thyme and oregano, and saute, stirring frequently, for about 20 minutes or until vegetables are soft. Add smoked chicken, shrimp, creole seasoning and cayenne pepper to vegetables, and cook for 5 minutes, stirring frequently. Gradually stir in the precooked roux 1 tbsp. at a time, stirring constantly. Slowly add the warm broth to the stockpot, 1.2 cup at a time, stirring well to incorporate. Adjust seasoning to taste. Lower the heat and simmer the gumbo for 30 to 40 minutes, stirring from time to time. Serve immediately over hot rice and pass hot pepper sauce at the table. FAT- FREE roux (Makes 2 cups) Store excess in an airtight container in the refrigerator or freezer. It will keep indefinitely. Preheat oven to 375 degrees F. Place 2 cups all-purpose flour in a heavy roasting pan and put it in the oven. When the flour begins to brown, after about 25 minutes, open the oven and stir with a wooden spoon, breaking up any lumps. Continue to stir the flour every 5 minutes, for about an hour, or until it turns a nut-brown color. Remove the roux from the oven and let it cool. When cool, strain the roux through a sieve to remove any lumps. Your opinion: Do you think you can serve this for a party or get together? Culture, Family, Travel & Consumer Reviews.

Post Date: 18th Dec, 2007 - 2:42am / Post ID: #

Lowfat Gumbo

Recipe name:
Lowfat Gumbo

Recipe Type Recipe category:
Rice

What are your thoughts about this delicious dish?

Recipe Ingredients Recipe details:

Ingredients
2	qt	chicken broth, low-sodium
1	tablespoon	peanut oil
1	each	onion, diced
1	each	tomato, peeled, seeded, diced
1/2	cup	red bell pepper, diced
1/2	cup	green bell pepper, diced
1/2	cup	celery, chopped
5	each	garlic, cloves, crushed
2	each	bay leaf
1/2	teaspoon	thyme, dried
1/2	teaspoon	oregano, dried
1	cup	chicken, cubed
1/2	pound	shrimp, small, cleaned
1	teaspoon	creole seasoning
1		cayenne pepper, to taste
1/2	cup	fat-free roux (recipe follows)
3	cup	rice, cooked, hot
1		hot pepper sauce

Directions:
Place chicken broth in a saucepan and bring to a simmer over medium heat. Cover the pot; remove from heat. In a large, heavy stockpot heat peanut oil over medium heat. Add onion, tomato, bell pepper, celery, garlic, bay leaves, thyme and oregano, and saute, stirring frequently, for about 20 minutes or until vegetables are soft. Add smoked chicken, shrimp, creole seasoning and cayenne pepper to vegetables, and cook for 5 minutes, stirring frequently. Gradually stir in the precooked roux 1 tbsp. at a time, stirring constantly. Slowly add the warm broth to the stockpot, 1.2 cup at a time, stirring well to incorporate. Adjust seasoning to taste. Lower the heat and simmer the gumbo for 30 to 40 minutes, stirring from time to time. Serve immediately over hot rice and pass hot pepper sauce at the table. FAT- FREE roux (Makes 2 cups) Store excess in an airtight container in the refrigerator or freezer. It will keep indefinitely. Preheat oven to 375 degrees F. Place 2 cups all-purpose flour in a heavy roasting pan and put it in the oven. When the flour begins to brown, after about 25 minutes, open the oven and stir with a wooden spoon, breaking up any lumps. Continue to stir the flour every 5 minutes, for about an hour, or until it turns a nut-brown color. Remove the roux from the oven and let it cool. When cool, strain the roux through a sieve to remove any lumps.

Your opinion:
Do you think you can serve this for a party or get together?

Lowfat Gumbo

Lowfat Gumbo - Culture, Family, Travel, Consumer Reviews - Posted: 18th Dec, 2007 - 2:42am

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Lowfat Gumbo