Low Calorie Chicken Turkey Gumbo That's Big On Taste

This low calorie chicken turkey gumbo is for the health conscience gumbo lover. It's made without the oil found in a traditional roux and uses meats that are lower in fat.

My wife worked at Cooking Light Magazine for years. While there she learned how to make a NO FAT roux from a recipe developer. She showed me how to do it and I must say it works well. 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.

Ingredients

5 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

1-1/2 cups dry roux

1 1/2 teaspoon Tony Chacheres' Original Creole Seasoning or 3/4 teaspoon salt, 1/2 teaspoon black pepper 1/4 teaspoon cayenne pepper

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 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.

Simmer uncovered for 1 hour. Return browned chicken to the pot and cook for 30 minutes. 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. Makes 6 servings.