Low calorie shrimp gumbo everyone will adore
This low calorie shrimp gumbo is straight from the kitchen of a Cajun cook who loves gumbo but needed to reduce fat intake. By tweaking a traditional recipe and substituting a dry roux for one made using oil, the calorie content dropped dramatically.
The use of okra adds some thickening effect and it adds flavor and color as well.
When making the seafood stock for this recipe I heartily recommend adding a little smoked meat like chicken, sausage or tasso. This is guaranteed to ratchet the flavor up a notch. You are safe with being liberal with the use of the smoked meat in your stock.
This recipe uses Ro*Tel tomato's. If you don't like the spicy hot flavor use regular diced tomatoes.
Low Calorie Shrimp and Okra Gumbo
Two 10 oz. package frozen cut okra
1/2 cup chopped celery
2 cloves garlic finely diced
1 can Rotel tomatoes
1 teaspoon Tony Chachere's Original Creole Seasoning (or 3/4 teaspoon salt, 1/4 teaspoon black pepper, 1/8 teaspoon cayenne pepper
1/2 teaspoon white pepper
1 teaspoon ground oregano
1 teaspoon Tabasco
2 bay leaves
1 pound shrimp tails
1/4 cup chopped parsley
1/2 cup green onions
Spray a large heavy pot with non stick vegetable spray and place over medium high heat. Add the okra and cook for 10-15 minutes stirring constantly until the slippery appearance is gone. If the okra sticks, remove from the pot and add more spray and continue to cook.
Reduce heat and stir in all ingredients except for the shrimp, parsley and green onions. Cover and cook this for 45 minutes stirring well so dry roux blends completely.
Add shrimp and parsley and cook for 10 minutes on low heat. Remove from heat and stir in the green onions, cover and let stand for 5-10 minutes.
Serve over rice. This is great with your favorite cole slaw and toasted whole wheat bread. This will serve 5-6 hungry adults.
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