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New Orleans Gumbo

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New Orleans Gumbo


1/4 cup all purpose flour
1 tablespoon vegetable oil
1 cup chopped onion
1 cup chopped green bell pepper
3 garlic cloves, chopped
1 teaspoon dried thyme
1 bay leaf
3 low-fat Italian turkey sausages (about 10 ounces), casings removed
1 28-ounce can diced tomatoes in juice
1 cup canned low-salt chicken broth or vegetable broth
2 teaspoons Creole or Cajun seasoning
8 uncooked large shrimp, peeled, deveined
2 6-ounce catfish fillets, each cut into 4 pieces


Sprinkle flour over bottom of large, heavy pot. Constantly stir flour over medium-low heat until flour turns golden brown (do not allow to burn), about 15 minutes. Place browned flour into bowl. Over medium heat, use same pot to heat oil. Mix in onion and bell pepper and sauté until tender, about 7 minutes. Mix in garlic, thyme and bay leaf; stir 1 minute. Combine with sausages and sauté until brown, breaking up with spoon, about 5 minutes, then add browned flour. Add tomatoes with juices, broth and Creole seasoning. Bring to boil. Reduce heat, cover and simmer 20 minutes to blend flavors. Stirring frequently. Add shrimp and catfish to pot and simmer just until seafood is opaque in center, about 5 minutes. Remove bay leaf. Add salt and pepper to taste. Serves 4. Per serving: calories, 317; total fat, 9 g; saturated fat, 2 g; cholesterol, 151 mg.