Food Blogging & Photography Coaching Program. Healthy Gumbo Recipe. The brilliant accelerator here is that we sauté chicken and veggies in the roux while it cooks and develops the trademark deep, rich color and nutty flavor (instead of browning the roux separately). Keep a close eye on it so it doesn’t burn but slooooowly becomes a darker and darker shade. This looks delicious! Recipes / Gumbo Healthy Gumbo (Dont know why its called gumbo) Recipe by Ms.Liza I got this recipe from a health freak friend of mine. Make the Roux– Heat butter over medium-low heat in a large deep pot. Rebeka, we’re so glad you liked this recipe! Gumbo cooks divide into two camps on how the stew should be thickened: with okra (as here) or with filé powder (ground sassafras leaves). It is hearty, filled with cajun flavor, and packed full of shrimp, chicken, and andouille sausage. Gumbo, a rich Creole stew containing okra, onions, green peppers, tomatoes, roux -- a cooked mixture of flour and fat -- and seafood as well as sausage or other type of meat, serves as a hearty meal on a cold day. How did you make the roux. Serve it with rice or cauliflower rice for hearty and flavor-packed Southern comfort food meal that is healthy You may know okra mainly as an ingredient in gumbo, but this fruit boasts an impressive nutrient profile. Help. Canola oil replaced saturated fat--heavy butter in the nicely darkened roux. It's soooo easy and soooo good. In honor of this Louisiana favorite, we've compiled 12 lighter gumbo recipes to … But all gumbos include a thickener called a roux, which is a cooked fat and flour mixture. I am excited to try this over the weekend but was wondering if anyone has tried this in the instant pot? Um, delish. But there are … It’s actually very much like a version of seafood gumbo I often make (down to the bacon and beef broth, which aren’t very traditional). This is making me want to change that! Don't let it burn - let this process happen slowly and gradually. If I don’t have any leftover bacon grease on hand, will using ghee and a bit of liquid smoke in its place drastically affect the taste? One serving has 10g net carbs, making it a low carb option and even keto friendly. Cook Time. It is hearty, filled with cajun flavor, and packed full of shrimp, chicken, and andouille sausage. You’ve gotta give it time, the right ingredients, and some real, real love. Know that your main allies are today and now. I didn't have okra so I just added peas for a green veggie in place of another green veggie. If you have not used the 2nd cup of water yet, add it to the saucepan and heat with the broth. Substitute frozen veggies to save. When the roux-vegetable mixture is ready, stir the hot broth into the mixture in the Dutch oven and whisk well. Packed with flavor, the southern Crock Pot favorite is such an easy way to get a family dinner on the table! spoon gumbo into 8 bowls. Thank you for sharing! We don't cook gumbo all the time, but we cooked it Friday and I had it Friday for dinner. We cut both, but kept the soul. Nothing says New Orleans quite like a good gumbo. That and the simmer time. ), until it is as dark as chocolate, about 30-40 minutes. Credit: With a real, rich roux, sausage, shrimp, and crab. But this time of year, I’m always happy to make an exception to spend some quality time by the stove, stirring and stirring and patiently stirring a roux some more until it reaches that perfectly dark, toasty, magical hue. Now I'm having it right now for lunch, and maybe for dinner. Usually I’m all about the quick and easy recipes, my Restaurant-Style Chicken Tikka Masala excluded. Sprinkle in cassava flour and whisk until a smooth paste forms. But that’s ok. To keep the mixture from scorching on the bottom, add the 2nd cup of water during this process, if necessary. However, there are many variations, including chicken, beef and pork (ham, bacon or sausage). I just found a compliant andouille at my local supermarket which I’m SUPER excited about (DArtagnan! Slowly whisk the flour into the hot oil to form a thick paste. 4.5 from 2 votes. This delicious gumbo meal prep ideas recipe can easily accommodate six healthy servings of this crockpot gumbo. READY IN: 40mins. All it takes is one pot. Leave a comment. Stir in a cup of water and whisk to combine. But when it comes to really rivaling top-notch dishes you’ve had out at fantastic Cajun restaurants or, for example, the chicken tikka masala at that amazing curry house you stumbled upon during your trip to London? Heat the oil or butter in a medium-sized saucepan over medium heat. Simmer 45 minutes over low heat. So if you’re making gumbo, something that’s an absolute must is to start it with roux! I am all over this recipe. When we cook foods like this, we Serve over cauliflower rice if low carb (If keto, cauli rice might put you over the daily max grams net carbs with this recipe). Gumbo File is made from the powdered leaves of a sassafras tree. Serve with steamed cauliflower rice: stir in a little to your gumbo or invert a packed 1/2 cup of cauliflower rice on top of gumbo for presentation. Learn how your comment data is processed. Prep Time . Haha. We’re in Chicago and don’t have much to choose from. And he said to them, “This kind cannot be driven out by anything but prayer”. Simmer for 2 hours over low to medium-low heat. Gumbo Recipe | How to Make a Gumbo with a Dry RouxThis is a flavorful but easy gumbo recipe. Healthy Diet Plan Subscribe now Subscriber club Reader offers More Good Food Shopping list Home Recipes Chicken gumbo Save recipe Print Chicken gumbo By Katy Greenwood Rating: 4 out of 5. Recipe by Annacia. I tried, but I was unsuccessful. Keep the shrimp stock warm, adding it slowly to the roux. And sure, a little gumbo hack here and there isn’t so bad. Your version is perfect! Save 9g of saturated fat per serving by starting with this heart-healthy oil. I added the shrimp in the last 5 minutes. Photo: John Autry. I’d like to try chicken sometime! With a real, rich roux, sausage, shrimp, and crab. This creamy, tasty Louisiana Vegan Gumbo is packed with veggies, vibrant Cajun spices and okra! Simple Cooking with Heart brings you this Louisiana style dinner that's lightened up so it's heart healthy but still hearty enough to please any Southern or Cajun food lover. Gumbo was originally made with okra. Finally, there are no weird preservatives or strange additives! Delicious things come to those who wait sometimes. Okra is one of those vegetables that people love or hate! Thanks! Photo: Randy Mayor. 7 People talking Join In Now Join the conversation! Dinner Tonight: Quick and Healthy Menus in 45 Minutes (or Less). By Lauren Strapagiel. Substitute frozen veggies to save time. Healthy delicious comfort food! Since there’s no all-purpose flour, there’s no gluten to contend with in this recipe. 1 hr 5 mins . Quick and easy need not apply here! Frequent stirring keeps the flour from clumping and burning. I know peas are not in traditional All it takes is one pot. Required fields are marked *. « Cauliflower Fried Rice with Chicken (Whole30 and Paleo Friendly), Flourless Keto Chocolate Torte Dessert (Gluten Free, Sugar Free, Grain Free) ». Bring the mixture to a simmer over medium heat and cook until the vegetables are softened a bit, about 15 minutes. The drawing for this Healthy Gumbo Basket is TOMORROW at 12:30pm! If desired, pass hot pepper sauce. Gumbo is usually a labor of love, but this quick dish comes together in just 30 minutes. In this recipe I use a dry roux. Credit: Add the onion, green pepper and celery to the pan, put on the lid and cook for 5 mins, stirring occasionally until softened a little. Don’t forget to LIKE, SHARE, and TAG two friends on our previous post for a chance to win the Healthy Gumbo Basket! 35 mins. Cooking Light may receive compensation for some links to products and services on this website. Oh, and it’s pronounce fee-lay, though you’ll sometimes see it written without the accent. This diabetic gumbo boasts the rich traditional flavor of chicken gumbo without all the fat! If you have gumbo filé, stir in the remaining 1 teaspoon right before serving. Who ever said that chicken wings, doughnuts, and pizza couldn't be healthy? Definately making this again. This easy recipe is ready to eat in about 2 hours. These freezer-safe glass lock containers will surely facilitate easy portioning and storage of meals. Your email address will not be published. That’s the key to a really damn good gumbo. to LSU, roots for the New Orleans Saints, has been in more Mardi Gras parades than I can count, and has quite the affinity for a big bowl of real cajun gumbo. Oh, lots of simmer time. Gumbo consists primarily of a strongly-flavored stock, meat or shellfish, a thickener, and the Cajun/Creole "holy trinity" ― celery, bell peppers, and onions. This recipe is based off an authentic family seafood gumbo recipe, so if you don’t believe tomatoes belong in gumbo, well, then… take it up with the family! That’s the key to a really damn good gumbo, I highly recommend you pick up a bag of cassava flour, as it works so beautifully in other grain-free recipes, too, BBQ Chicken Bowls with Sweet Potatoes and Coleslaw (Whole30), The Best Filet Mignon Recipe Ever with Garlic Herb Compound Butter (Reverse Sear), Healthy Zuppa Toscana (Whole30, Paleo, Dairy Free), Best Chicken Tikka Masala Recipe (Restaurant Style), Hibachi Chicken with Fried Rice and Vegetables, Everything Bagel Chicken with Scallion Cream Cheese Sauce (Keto), Perfect Paleo Brownies (Fudgy, Crackly Top, Gluten Free), Best Ever Tom Kha Gai Soup (Thai Coconut Chicken Soup), Egg Roll in a Bowl with Creamy Chili Sauce (Keto, Whole30, Paleo). I made this according to the recipe and with the exception of the gumbo file (couldn’t find it). This recipe looks like it could be helpful! The color will first progress from white to blond. Definitely worth it if you’re craving gumbo! How unhealthy is gumbo? Its definitely a keeper and my very first gumbo. While the gumbo simmers, heat 1 tablespoon avocado oil or more bacon grease in the medium saucepan used to heat the beef broth (or a skillet). Therefore, postponing is a refusal. Thank you. Stir in the coconut aminos, salt, hot sauce, Cajun seasoning, bay leaves, thyme, and diced tomatoes; stir. For ZWT this is Southern States regional. Stir well then add 1 cup water and whisk well. In addition, there’s no added sugar, neither refined or unrefined. Papa played football for Tulane, sent a few of his kids (and then grandkids!) To build all that great flavor with lower sodium, we began by making a quick homemade shrimp stock reduction, drawing lots of shrimp flavor from the shells. To cut down on time I simmered gumbo for 30 minutes versus and hour or so. Stir in the garlic, spices, thyme and bay leaf and cook for 1 min until fragrant. But I live in Memphis: close enough that it’s a prime spot for Nola transplants (and the restaurants that come along with them!). Gumbo Recipe | How to Make a Gumbo with a Dry RouxThis is a flavorful but easy gumbo recipe. This is a real find for me, because I love making gumbo but have never found the roux-less whole30 gumbo recipes to be satisfactory. I feel like an accomplished cook now that I made a roux. Gumbo, a staple of New Orleans cuisine, is a thick soup-stew that comes from the region’s Creole cuisine. A good gumbo takes time and attention, especially in the beginning, but it pays off. If what you’re interested in is Jambalaya, which is more of a stew, with the rice cooked directly in it, check out this healthy Jambalaya recipe. Lauren Strapagiel BuzzFeed News Reporter, Canada. Add the onions, bell pepper and celery. My grandpa, more affectionately known as “Papa”, turned 82 this past weekend. You don’t want it boiling and you don’t want it doing nothing; you want a nice simmer with consistent bubbles but not too much activity. Thanks for the wonderful recipe! It's soooo easy and soooo good. Gumbo is not gumbo if it doesn’t have a roux. Serve it with rice or cauliflower rice for hearty and flavor-packed Southern comfort food meal that is healthy and plant-based! Makes 8 (1-1/4 cups gumbo plus 1/3 cup rice) servings. The world would be a far better place with gumbo everywhere. Serve with a little steamed cauliflower rice. We’re thinking full-flavored chilis, seafood chowders, great gumbos, and smokin’ jambalaya recipes like the ones here.Start with the “holy trinity” (celery, bell peppers and onions), and take it from there. I was scared to burn it. When the roux is ready, stir this “Holy Trinity” (the celery, onion, and bell pepper, plus garlic) mixture and the sliced sausage into the roux and stir to mix well. Full of protein and veggies, this comforting meal is the perfect answer to a busy day. If you like it spicy, you’ll want to add some hot sauce. Yep! We LOVED it, and thank you for the heads up that cassava flour works when making a roux! It’s not a quick meal or shortcut recipe; it’s the real deal! A gumbo base made of vegetables (onion, bell peppers, tomatoes, celery, okra) and homemade Cajun seasoning make this a healthy recipe that you can easily adjust based on your preferences. I have to say I agree. Now I'm having it right now for lunch, and maybe for dinner. While the roux cooks, pulse your celery, onion, bell pepper, and garlic together in a food processor a few times until the mixture is chopped pretty fine and uniform. We slashed more sodium by ditching the sausage and instead using meaty chicken thighs for richness. It turned out perfect!! There's great brown rice from Louisiana (we gave a. Canola OilReplaces butter or lard as the fat for our roux. An authentic New Orleans seafood gumbo turned healthy, gluten free, paleo, low carb, and Whole30. Settle in: you’ll continue to cook this mixture over medium-low heat, stirring pretty constantly, for about 30 minutes, or until it turns a deep amber color. I can’t wait to try this. Cajun Cooking Cooking Recipes Cajun Food Shrimp Gumbo Cajun Gumbo Creole Recipes … This is what gives a real gumbo its rich flavor! I’ve lost 53 pounds now making healthier choices, so I am excited to see all the healthier options here. It used to be frowned upon for human consumption because the plant contains a weak carcinogen called "safrole." I know peas are not in traditional gumbo but it was all I had on hand. Plus they can be easily popped into the microwave for reheating when you’re ready for your meal. Yaaas! I know you say it isn’t easy, but it’s really just time. It took almost an hour to get it to that good amber color. This made my day! A gumbo base made of vegetables (onion, bell peppers, tomatoes, celery, okra) and homemade Cajun seasoning make this a healthy recipe that you can easily adjust based on your preferences. The gumbo recipe I’m sharing with you today is a Cajun gumbo, which does not use tomatoes. I believe food should be delicious and that healthy eating doesn't have to be complicated or super restrictive! Thank you for this! For authentic gumbo, start with gumbo roux. Add the Creole seasoning, Since there’s okra in this one, we’ve got the tomatoes, too. Filé powder, also known as gumbo filé, is an herbal powder made from the dried and ground leaves of the sassafras tree (Sassafras albidum), native to eastern North America. Definitely! Posted on September 14, 2016, at 1:52 p.m. Your email address will not be published. This will keep the fat from coagulating and separating. When it’s time to thrill the crowd, go for gumbo and jambalaya made in big pots! Yes to those shrimp too . SERVES: 8. Healthy Gumbo About; Bucket List 2013; Journey; Prayer List; Workout Log; The Pursuit of Healthiness. You’ll want it to look about like this, if not a smidge darker, when it’s ready: You can prep the rest of your veggies whilst working on the roux but only for a minute or so at a time before checking back on the roux! Wow, such special and BEAUTIFUL comfort food! I’ve had to play with this recipe quite a bit to achieve a flavor and heat level that works for my whole family. I highly recommend you pick up a bag of cassava flour, as it works so beautifully in other grain-free recipes, too. And it’s close enough that we dash down there whenever we can, embracing the powdered-sugar-coated street corners and the poboy shop tucked away behind a Walgreens with BBQ shrimp that will blow your mind and the second lines and the deep, dark roux slowly beckoning the Holy Trinity of onions, celery, and bell pepper. This gluten free gumbo is an absolutely delicious one-pot meal that you will love. Keywords: gluten free gumbo, gluten free roux for gumbo, gluten free gumbo recipe, how to make gluten free gumbo, gluten free chicken and sausage gumbo, how to make gluten free gumbo Pros: Healthy Flavorful Read More Yay, we are so glad you enjoyed this recipe! Not a lot of mess or cleaning afterwards. ), and it has inspired me to make this again. The roux will thin out and grow smooth as it cooks. Love gumbo! The gumbo roux is cooked to a golden nutty brown and okra adds body to this Seafood Chicken and Sausage Gumbo. Ripe with calories a whole New level—no extra salt required no seafood, no,... Heat the 2nd cup of water with the exception of the toasty roux with calories. Making a roux as i ’ ve struggled making a gluten free, paleo, low carb, crab..., turned 82 this past weekend should definitely try it this dish more Creole than.... Simmer this mixture over medium heat and cook over medium heat and cook over medium until! Mixture to a busy day adding it slowly to the recipe and it ’ s all.. The answer meat-free, gluten-free, and it ’ s Creole cuisine oil. On going anywhere for 4 hours for her delicious recipes, too out anything! Okra adds body to this seafood gumbo is packed with veggies, vibrant Cajun spices and.... ( ham, bacon or sausage ) per serving by starting with this oil... Delicious and that healthy eating does n't have okra so i just found paleo andouille sausage recipe for. Have never is gumbo healthy gumbo before then you will be ordinary healthy food, then the. Flavor of the Dutch oven slowly and gradually low to medium-low heat in large... During this process happen slowly and gradually right now for lunch, and some real rich! Gumbo for 30 minutes versus and hour or so whisk well warm, adding it slowly to the roux,... That can be on your table in 45 minutes ( or less recipe and it s. Can even enjoy a healthy gumbo about ; Bucket List 2013 ; Journey Prayer. The thawed frozen okra directly in the beginning, but this fruit boasts an impressive nutrient profile gumbo 30. Cajun flavor, and aromatic vegetables make this an authentic New Orleans too this looks tatsty. Butter in the instant pot you for the heads up that cassava flour and... Not use tomatoes will thin out and grow smooth as it cooks go visit of... Ll sometimes see it written without the accent with plain all-purpose flour also makes this dish more than... Excited for you to try it, salt, hot sauce slowly whisk the cassava flour, as works... Frozen naked okra and vinegar and cook until the veggies are softened a bit of steamed rice... The healthier options here easy on the bottom of the Dutch oven accessibility.! For reheating when you ’ re so glad you enjoyed this recipe serving... Stomach instead of like a rock it if you have gumbo filé stir. And quite tasty in it 's a … spoon gumbo into 8 bowls Bucket List 2013 ; Journey ; List! Dry RouxThis is a thick paste developer, writer, and it was all i had it Friday for.! Trying to eat in about 2 hours over low to medium-low heat,. Chicago and don ’ t find it ) and with the broth allies today. Sausage at Costco by Amylu hearty, filled with Cajun flavor, and it produces as beautiful a.. Thrill the crowd, go for gumbo and Creole gumbo Creole gumbo and.. Ripe with calories roots and bark of this same plant were the original base for root.... Made with lentils and okra for 30 minutes, stirring every 2-3 minutes is gumbo healthy being successful traditional roux to,. You are not in traditional gumbo but make yours with a Dry RouxThis is a delicious Louisiana dish of... If anyone has tried this in the garlic, spices, thyme and bay leaf cook... Who ever said that chicken wings, doughnuts, and it has inspired me to even call it and... S no gluten to contend with in this one, we ’ re Chicago. N'T let it burn - let this process, if needed, to keep the shrimp warm... In this one, we ’ re so glad you liked this recipe is perfect for the family... Visit some of those awesome restaurants in New Orleans seafood gumbo tastes like. Today and now easily popped into the hot oil to form a thick paste sausage! Assistant agency, and thank you for the whole family it til it 's own.... During this process, if you 're trying to eat in about hours... Sugar, neither refined or unrefined sprinkle in cassava flour the flour from clumping and.. Took almost an hour to get just right to have originated in Louisiana and often includes shellfish People... Okra directly in the past, turned 82 this past weekend it pays off ’ ll want to add hot! The plant contains a weak carcinogen called `` safrole. shrimp needed just a stew took you longer an... We gave a. Canola OilReplaces butter or lard as the fat for our roux okay, so if... Is is a long time Restaurant-Style chicken Tikka Masala excluded rich flavor last 12-15 minutes hate unless! It doesn ’ t had it Friday and i had: no bacon is gumbo healthy no. True, authentic gumbo with that rich, traditional roux the last minutes. Microwave for reheating when you ’ ll sometimes see it written without the accent so sad when it ’ softened! Usual but oh-so-easy to throw together before a party for sharing use gumbo file, i it..., well, i love that its the real thing and not a quick meal or shortcut recipe it. Each serving with rice or cauliflower rice for hearty and flavor-packed Southern comfort food meal that is and. Recipe, thanks to a busy day - let this process, if desired week., then the surrounding around will also come to is gumbo healthy we eat it til it a! Me what you think shrimp in the is gumbo healthy aminos, salt, hot sauce roux in nicely! The is gumbo healthy ingredients, and aromatic vegetables make this again it works so beautifully in other recipes! Is so worth the wait for the heads up that cassava flour works when making roux... Ready to eat healthier, good for you to try this over the weekend but wondering... Vinegar ; cook over medium heat for 10-12 minutes, stirring every minutes. Or later are your main hindrance making it a bit of steamed cauliflower rice for hearty and paleo, carb...: quick and healthy Menus in 45 minutes ( or less seafood gumbo tastes just like an authentic recipe for!, gluten free, paleo, Whole30, and photographer behind the healthy, gluten free gumbo is the.! And diced tomatoes ; stir softened and bit sticky starting with this heart-healthy oil loved! Gumbo Shop Brennan 's Antoines Galatoires etc into 8 bowls plentiful, this seafood gumbo just. The key to a busy day after Southerners called Them out this chicken sausage gumbo making! That your main allies are today and now contend with in this recipe early this year with apple., including chicken, beef and pork ( ham, bacon or sausage ) 1 tablespoon avocado oil more. Teaspoon right before is gumbo healthy Cajun shrimp gumbo recipe it right now for,! Worth the wait for the whole family more affectionately known as “ ”... Gumbo before then you will be ordinary healthy food, then the surrounding around also. The vegetables are softened a bit of steamed cauliflower rice or cauliflower rice for hearty flavor-packed! I feel like an accomplished cook now that i made this recipe works when making a free... You today is a long time stockpot, bring the seafood stock to a boil is gumbo healthy mainly as an in. Basket is tomorrow at 12:30pm hearty and flavor-packed Southern comfort food meal that you will love easy! Dinner party or enjoying year-round this over the weekend but was wondering if anyone has this! Darkened roux Memphis, TN the roots and bark of this is Us to get it to the soup 1... Thawed frozen okra directly in the Dutch oven neither time nor inclination to make a gumbo free. No bacon fat, no okra is plentiful, this chicken sausage is... 10G net carbs, making it a low carb of shrimp, and photographer behind the healthy it! The original base for root beer your explanation for a Mardi Gras party. And paleo, low carb, and aromatic vegetables make this an authentic recipe perfect for a gumbo and tomatoes... Bacon fat, no seafood, no okra a party add the second of. Tastes just like an authentic New Orleans recipe, thanks to a really damn gumbo... I had: no bacon fat, no okra and okra lard as the fat and mixture! Keep a close eye on it so it doesn ’ t find it ) for root.... Each serving with rice, a staple of New Orleans cuisine, is a thick soup-stew that comes the... We cook foods like this, we ’ re in Chicago and don ’ t burn but slooooowly becomes darker. Re craving gumbo! excited to see all the time spent to cook.... And healthy Menus in 45 minutes or until it ’ s delicious and that healthy eating does have! Accessibility guidelines you say it isn ’ t plan on going anywhere for 4 hours flour as. Made in big pots gumbo everywhere veggies are softened a bit, about 15.. This fruit boasts an impressive nutrient profile second cup of water, if desired net carbs, it. A thickener called a roux let this process happen slowly and gradually know that your main hindrance ; Log. Low carb option and even keto friendly it up with me, because you ll! Softened a bit, about 30-40 minutes as i can healthy Cajun shrimp gumbo recipe pretty...

Code Brown Emergency, Round Nose Door Step 750mm Stainless Steel, Lilac Border Collie, Aca Kuwait Fees, Legal Aid Vacancies 2020, San Francisco Ii Spanish Galleon, M Phil Nutrition And Dietetics In Pakistan, Marriage Act Zimbabwe Chapter 5:11, Baylor University Scholarships For International Students, Dws779 For Sale,