Lowfat gumbo

 
                                Lowfat Gumbo
 
 Recipe By     : American Health Magazine - March '97
 Serving Size  : 6    Preparation Time :0:00
 Categories    : 
   Amount  Measure       Ingredient -- Preparation Method
 --------  ------------  --------------------------------
    2      quarts        low-sodium chicken broth
    1      tablespoon    peanut oil
    1      large         yellow onion -- diced
    1      large         tomato -- peeled, seeded, dice
      1/2  cup           red bell pepper -- diced
      1/2  cup           green bell pepper -- diced
      1/2  cup           celery -- chopped
    5      cloves        garlic -- peeled and crushed
    2      medium        bay leaf
           pinch         dried thyme
           pinch         dried oregano
    1      cup           chicken -- cubed
      1/2  pound         small shrimp -- cleaned
    1      teaspoon      Creole seasoning
           pinch         cayenne
      1/2  cup           Fat-Free Roux -- (recipe follows)
    3      cups          cooked rice
                         hot pepper sauce
 
 1. Place chicken broth in a saucepan and bring to a simmer over medium
 heat. Cover the pot; remove from heat.
 2. 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.
 3. 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.
 4. 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.
 
 1. 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.
 2. 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.
 
 
                    - - - - - - - - - - - - - - - - - - 
 
 NOTES : The recipe calls for smoked chicken...but I entered it as regular
 chicken to be able to access the nutritional information (since smoked
 chicken isn't in the database).