This low calorie chicken turkey gumbo is for the health conscience gumbo lover. It is made without the oil found in a traditional roux and uses meats that are lower in fat.
It has fewer calories and less cholesterol than one using oil but has a wonderful taste that all will love.
Instead of using oil, the flour is browned in the oven or in a hot skillet on the stove top. You can get directions on how to make a dry roux by clicking here.
Remember, the color of a dry roux when finished needs to be a lighter brown than one cooked in oil. When adding the dry roux to your stock, it will float. Don't panic. Just stir for a few minutes and eventually it will all blend together making for a rich and beautiful gumbo.
The lean chicken breasts, combined with the naturally low fat turkey sausage, and a roux using no oil, makes for an extremely low fat gumbo. Low fat diners can enjoy with a clear conscience.
Low Calorie Chicken and Turkey Sausage Gumbo
4 chicken breasts halves-skinless and boneless
2 quarts chicken stock
1 pound Smoked Turkey Sausage
2 cups finely chopped onions
1 cup chopped green pepper
1/2 cup chopped celery
3 cloves garlic diced
1 bay leaf
2 tablespoons finely chopped fresh parsley
1/2 cup chopped green onions
Spray the inside of a large heavy pot with non stick vegetable cooking spray. Cut the chicken breasts into bite size pieces, put in pot and brown on all sides stirring often.
Remove browned chicken
and set aside. Add stock and all other ingredients except green onions and
parsley. Bring to a boil then reduce heat to low stirring until the dry
roux has blended well with the stock. Stir well for the first 5 minutes or until the dry roux is well blended.
Simmer uncovered for 30 minutes hour. Return browned chicken to the pot and cook for 1 hour longer. Stir in the green onions and parsley. Cover and let stand for 5 minutes.
Serve with brown rice, toasted whole wheat bread and a tossed green salad with low fat dressing. 1/4 cup rice to 1 cup gumbo in a bowl are the right proportions. Makes 8-10 servings.
This low calorie chicken turkey gumbo is heart healthy and delicious.
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