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Light Seafood Gumbo


4 (6 ounce) skinned chicken breast halves

2 quarts water

1/2 cup all-purpose flour

Vegetable Cooking Spray

1 tablespoon vegetable oil

2 cups chopped onion

1 3/4 cups chopped celery

1 1/2 cups chopped green pepper

1/2 cup chopped green onions

4 cloves garlic, minced

1 1/2 teaspoons dried whole thyme

1 teaspoon dried whole oregano

1/2 teaspoon pepper

3 bay leaves

1 (13 3/4 ounce) can no-salt-added chicken broth

1 (6 ounce) can no-salt added tomato paste

1/2 pound smoked turkey sausage, sliced

1 pound unpeeled medium-size fresh shrimp

6 cups cooked long-grain rice (cooked without salt or fat)


Combine chicken and water in Dutch oven; bring to a boil. Reduce heat; simmer 45 minutes. Cover; chill 8 hours. Remove chicken; skim and discard fat from broth, reserving broth. Bone and chop chicken.

Place flour in a 15- x 10- x 1-inch jellyroll pan. Bake at 350° for 1 hour or until very brown, stirring every 15 minutes. Set aside.

Coat a Dutch oven with cooking spray; add oil. Place over medium heat until hot. Add onion and next 4 ingredients; sauce until tender. Add thyme and next 3 ingredients. Add browned flour; stir until smooth. Add reserved broth, chicken, canned broth, tomato paste, and sausage.

Bring to a boil, reduce heat, and simmer, uncovered, 1 hour. Peel and devein shrimp; add to broth mixture. Cover and simmer 10 minutes or until shrimp turn pink. Discard bay leaves. Serve over rice.

Yield: 12 (1/2 cup) servings

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