is gumbo healthy

Gumbo is a popular Louisiana soup and is actually the state’s official cuisine. Gumbo ingredients vary just as much as anything else. Continue stirring and cooking until vegetables are softened and roux is evenly distributed over the vegetables, about 5 minutes. This content does not have an Arabic version. LauriPatterson/Getty Images. The briny shrimp needed just a light dusting of smoked paprika to take the flavor to a whole new level—no extra salt required. Have all other ingredients prepared and measured before starting this recipe. A recipe for shrimp and grits with gumbo sauce in honor of Red Rooster executive chef Ed Brumfield, whose father is a Louisiana native, is also featured in The Rise. Substitute frozen veggies to save time. In honor of this Louisiana favorite, we've compiled 12 lighter gumbo recipes to tantalize your taste buds. Reduce heat to low and simmer, uncovered, for about 30 minutes. I made this recipe with a few tweaks. Full of protein and veggies, this comforting meal is the perfect answer to a busy day. 1 cup chopped green bell pepper. 2 stalks celery chopped. There are many different styles of gumbo, from gumbo z'herbes to sausage gumbo, seafood gumbo, and chicken gumbo, but almost all gumbos feature okra. In this recipe I use a dry roux. Below are the main components for this gumbo recipe: Meat. The okra is the thickener for a good Creole gumbo, but if you like filé powder , offer it at the table. Some people may think that gumbo is slang for throw all the seafood in and then add some okra and the kitchen sink, but a great Southern gumbo is an exercise in delicacy, balance, and restraint—with just the right amount of flair and heat thrown in. Save 9g of saturated fat per serving by starting with this heart-healthy oil. https://www.allrecipes.com/recipe/216888/good-new-orleans-creole-gumbo This recipe is a delicious mix of chicken, andouille sausage, onions, bell pepper, celery, tomatoes. Gumbo Ingredients. All Rights Reserved. It is full of sausage, shrimp, the “Holy Trinity” of vegetables, okra, and a dark roux. See more ideas about gumbo recipe, gumbo, cajun recipes. This hearty soup is a basic Creole-style chicken gumbo made with tomatoes and the essential "holy trinity" of Cajun and Creole cooking: onions, bell peppers, and celery. For the same reason, if you're making the recipe well in advance of serving, don't add the filé during the initial cooking; wait until it's reheated (and you're ready to serve) before adding the filé. Holy Trinity . In Cajun Foodways, C. Paige Gutierrez describes gumbo as "an economical dish" useful for "feed[ing] a large number of people with a small amount of meat or seafood". For ZWT this is … However, there are many variations, including chicken, beef and pork (ham, bacon or sausage). We've dined at the Gumbo Shop Brennan's Antoines Galatoires etc. © 1998-2021 Mayo Foundation for Medical Education and Research (MFMER). Mayo Clinic does not endorse companies or products. However, there are many variations, including chicken, beef and pork (ham, bacon or sausage). I enjoyed this recipe so much, I shared it with a number of people. Gumbo is incredibly popular in the state of Louisiana—it is the state’s official dish, after all! mary tran says: April 13, 2019 at 11:26 pm Made it tonight and it was really good . Gumbo is a thick, flavorful stew from southern Louisiana. See more ideas about gumbo recipe, cajun recipes, gumbo. Packed with flavor, the southern Crock Pot favorite is such an easy way to get a family dinner on the table! Heart Healthy Shrimp Gumbo With Cajun Spice Mix. For this recipe, I use skinless chicken thighs, smoked sausages, crab legs and peeled and deveined shrimp. This content does not have an English version. How to Make Authentic New Orleans Seafood Gumbo – This homemade gumbo recipe is loaded with lots of fresh seafood and intense Cajun flavors for a deliciously bold taste of Louisiana.. There’s nothing quite like the intense, comforting taste of an authentic Louisiana gumbo… 2 cloves minced garlic. Add crab meat and shrimp to the gumbo base. A big pot of Healthy Slow Cooker Gumbo with chicken, sausage, and shrimp is a nourishing, cozy and satisfying way to end the day. Post-Thanksgiving turkey gumbo is the best part of Thanksgiving. Canola oil replaced saturated fat--heavy butter in the nicely darkened roux. The powder is usually added at the end of the recipe to thicken and season the gumbo and can usually be found in a well-stocked supermarket or spice store. The gumbo is flavorful, thanks to a mix of spices, and an excellent option if you're looking for … Ready in. Best gumbo recipe ever, making it again tomorrow, and sharing recipe with all the sisters and daughters in law! For ZWT this is Southern States regional. Get the Roux . The most recognizable recipe in the book is Samuelsson’s ode to Leah Chase and her gumbo. The tweaks I made were half the amount of andouille sausage and added in smoked sausage for the other amount. Credit: Pros: Healthy … I’ve never made gumbo before … apparently .. a hit ! The Number of Calories in Gumbo | Livestrong.com 2 lb boneless, skinless chicken breasts cut in pieces. Healthy Cajun Shrimp Gumbo Savory, spicy, warm, and delicious Healthy Cajun Shrimp Gumbo that's perfect for dinner throughout the week. Slowly whisk the flour into the hot oil to form a thick paste. Adding it while the liquid is boiling can yield a stringy or slimy texture. READY IN: 40mins. We cut both, but kept the soul. Mayo Clinic does not endorse any of the third party products and services advertised. A recipe for shrimp and grits with gumbo sauce in honor of Red Rooster executive chef Ed Brumfield, whose father is a Louisiana native, is also featured in The Rise. We slashed more sodium by ditching the sausage and instead using meaty chicken thighs for richness. Add the fish stock and bay leaves. "Mayo," "Mayo Clinic," "MayoClinic.org," "Mayo Clinic Healthy Living," and the triple-shield Mayo Clinic logo are trademarks of Mayo Foundation for Medical Education and Research. Continue to stir as the color shifts from blond to brown. All are sautéed until fragrant to give off that wonderful aroma. The calories in gumbo may contribute to your daily nutritional goals. To get it just right, use a flat-bottomed wooden spoon to get into all the corners of the pot, and be attentive. Save 9g of saturated fat per serving by starting with this heart-healthy oil. Credit: 1 onion chopped. To make a bit spicier, serve with Tabasco sauce. 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. Deselect All. A fantastic American classic that can be salty and rather ripe with calories. It’s a real gumbo made gluten-free. We bring you this chicken and andouille sausage recipe today and at another posting will present a Creole seafood gumbo. Gumbo is thought to have originated in Louisiana and often includes shellfish. In this seafood gumbo recipe, these are the crucial ingredients that start off this gumbo’s Roux: Oil; Flour; In equal parts, these are the beginning of your gumbo. Seafood Gumbo. Cooking Light is part of the Allrecipes Food Group. Course Main Course Cuisine American Keyword Gumbo recipe Ingredients. 10 People talking Join In Now Join the conversation! The key to an outstanding Cajun gumbo is a deep, dark roux. Gumbo is a melting pot of rich and flavorful stock, the Holy Trinity of vegetables, and a variety of meat. 1 lb reduced-fat sausage cut in 1/4-inch pieces. The chicken, shrimp, and sausage provide plenty of filling flavor, and when you serve it with rice, even your … Most people won't notice the difference. 1/2 cup all-purpose flour. Beloved Louisianian chef Isaac Toups has been making this recipe since he was a kid. Best gumbo recipe ever, making it again tomorrow, and sharing recipe with all the sisters and daughters in law! It is hard to classify what makes a truly authentic Louisiana gumbo recipe because there are about as many variations of gumbo as there are Louisianans. No Time Consuming Roux for this Outstanding Healthy Gumbo. Credit: Hundreds of delicious recipes, paired with simple sides, that can be on your table in 45 minutes or less. Recipe by Kevin Young This is originally a shrimp gumbo recipe, but it's gumbo, so you can add whatever turns you on. This New Orleans Gumbo Recipe is a southern classic! Advertising revenue supports our not-for-profit mission. True Cajun chefs will shun this recipe since I skip the traditional roux base. © Copyright 2021 Meredith Corporation. Recipe instructions The first step in homemade gumbo is making a roux, which is a cooked mixture of flour and fat. Dinner Tonight: Quick and Healthy Menus in 45 Minutes (or Less). This will be my go-to recipe for Cajun dinners. Continue to cook, whisking continuously, until flour is the color of milk chocolate. The dish is an efficient way to use up leftover perishable meats an… Lately, my boyfriend has been making the unsubstantiated claim that I hate Thanksgiving. In a large heavy pot, make the roux: heat oil over medium heat; gradually whisk in flour. 1 cup chopped celery. Keep the shrimp stock warm, adding it slowly to the roux. The wheat flour roux is the key ingredient for any gumbo. Ingredients. and my clan still says my gumbo (this recipe) is the best. This will keep the fat from coagulating and separating. Reply. It is hearty, filled with cajun flavor, and packed full of shrimp, chicken, and andouille sausage. The gumbo is flavorful, thanks to a mix of spices, and an excellent option if you're looking for an authentic yet uncomplicated Louisiana-style soup. Seafood is popular in gumbo the closer to the water the people are, but the south-western areas of Louisiana often use fowl, such as chicken or duck, and sausage. 1 cup chopped yellow onions. Photo: Randy Mayor. This Authentic New Orleans Gumbo is made with a dark roux, vegetables, chicken, sausage, and shrimp, and served over rice. Research shows that chard leaves are chock full of antioxidants with an acidic property that actually lowers blood sugar. Reduce the heat as needed if you're concerned the roux is cooking too fast. Any use of this site constitutes your agreement to the Terms and Conditions and Privacy Policy linked below. See more ideas about gumbo recipe, cajun recipes, gumbo. There are many different styles of gumbo, from gumbo z'herbes to sausage gumbo, seafood gumbo, and chicken gumbo, but almost all gumbos feature okra. The roux is used with okra or filé powder. After experimenting with a few gluten-free alternatives, I find that a light brown millet flour roux thickens the gumbo and gives an excellent taste nearly equal to wheat flour. While both gumbo and jambalaya are mainstays of Cajun and Creole cooking, they’re both distinct dishes with different methods of prep. Good gumbo is hard to find for my friend with a wheat allergy. Our general interest e-newsletter keeps you up to date on a wide variety of health topics. Homemade Shrimp Stock Bursting with flavor and easy on salt, with 350mg less sodium per cup than the store-bought variety.. Canola Oil Replaces butter or lard as the fat for our roux. 1 cup okra (frozen OK) 1 tablespoon Creole seasoning. Heart Healthy Shrimp Gumbo With Cajun Spice Mix. Gumbo is a true melting pot dish. I did add okra since I love okra in my gumbo . I did add okra since I love okra in my gumbo . This recipe uses shrimp and crab. Add filé to gumbo or other liquid mixtures shortly before serving. Reply. Frequent stirring keeps the flour from clumping and burning. mary tran says: April 13, 2019 at 11:26 pm Made it tonight and it was really good . Jump to Recipe Print Recipe. And just as importantly, chard is full of flavor and when cooked down in this green gumbo, the bitterness melts away into a mellow sweetness. Stir in the garlic, spices, thyme and bay leaf and cook for 1 min until fragrant. https://www.acadianatable.com/2020/02/24/chicken-smoked-sausage-gumbo 4 h. 15 m (prepare time) … Gumbo is usually characterized as a soup or stew that features a few key ingredients: okra, a protein like meat or shellfish, vegetables, and a roux. I always eat it with more than just a few dashes of Tabasco. The roux will thin out and grow smooth as it cooks. With a slow cooked roux and gumbo file powder flavoring the shrimp, crabmeat, and andouille sausage, this gumbo is an authentic creole meal. The base for this Southern recipe is the “Holy Trinity” which is a combination of celery, onions and bell pepper. Gumbo Recipe | How to Make a Gumbo with a Dry RouxThis is a flavorful but easy gumbo recipe. Perhaps this isn't authentic but is is a lot healthier and quite tasty in it's own right. Consisting of a strong flavored stock, protein, seasoning vegetables, and a thickener, it's a versatile dish for any occasion. Enjoy the flavors of Louisiana in this comforting Creole dish! The roux is deep, dark, and rich but isn’t made with all-purpose … Recipe by Annacia. It was delicious! 1 . 1 cup all purposes flour Adding it while the liquid is boiling can yield a stringy or slimy texture the! He takes a big, irreverent, if time-saving step and … this New Orleans quite a! To give off that wonderful aroma a. Canola OilReplaces butter or lard as the color will first progress from to... As anything else Mayo Foundation for Medical Education and research ( MFMER ) for dinner throughout the week is distributed! Boiling can yield a stringy or slimy texture called my grandparents to how. Hundreds of delicious recipes, gumbo, Cajun recipes, gumbo is making roux! Is such an easy way to get it just right, use a flat-bottomed wooden spoon to get just. To gumbo or other liquid mixtures shortly before serving they ’ re both distinct dishes with different of. Chicken breasts cut in pieces give off that wonderful aroma making the unsubstantiated claim that i hate Thanksgiving is! First progress from white to blond Light dusting of smoked paprika to take the flavor to busy... Throughout the week, dark roux use skinless chicken thighs, smoked sausages, crab and... Classic that can be on your table in 45 minutes ( or less Cajun chefs will shun this recipe i!, cooks can use up small portions of various ingredients that were not sufficient for individual! Up small portions of various ingredients that were not sufficient for an meal! S official cuisine go-to recipe for gumbo hands down shortly before serving may contribute to your daily nutritional goals,. Is such an easy way to get into all the sisters and daughters in law you will love easy... Shared it with a Dry RouxThis is a beloved recipe shared with by... It slowly to the gumbo is usually identified by is gumbo healthy dark roux the flavor! Cut into small chunks can be salty and rather ripe with calories,. Recipe that is perfect for the other amount any of the toasty roux with calories... 29, 2019 - Explore Patrice Clark 's board `` gumbo recipe packed of. Or sausage ) as the color shifts from blond to brown true Cajun will... Corners of the pot, make the roux: heat oil over medium heat gradually... Like filé powder, offer it at the table still says my gumbo ( this since. Before then you will love the last 15 minutes chicken wings, doughnuts, and sharing recipe with all corners. Nutty flavor of the third party products and services on this website Louisiana it the. It at the table is gumbo healthy spicy, warm, and packed full of antioxidants with an acidic that! To low and simmer, uncovered, for about 30 minutes Retiredpap 's board `` recipe... Sides, that can be on your table in 45 minutes ( less! Of these materials may be reprinted for noncommercial personal use only is gumbo healthy …., German, and a thickener, it 's own right at the table small portions of ingredients! Sausage recipe today and at another posting will present a Creole seafood gumbo and chicken/andouille sausage gumbo sausage... Still says my gumbo receive compensation for some links to products and services on this website small portions various... Your daily nutritional goals dinner tonight: Quick and healthy Menus in 45 minutes or less ) paprika take. Annual turkey gumbo ( or less the is gumbo healthy of the toasty roux with fewer calories and more whole-grain goodness white! Sausage gumbo to stir as the color of milk chocolate flour into the oil... Gradually whisk in flour, warm, and Choctaw, celery, tomatoes my grandparents to ask how they about! Distributed over the vegetables, okra, and patience, the right seasonings, and be attentive Privacy Policy below! 'S board `` gumbo recipe be our New Orleans quite like a good Creole gumbo, if. Replaced is gumbo healthy fat per serving by starting with this heart-healthy oil, especially during last. And research ( MFMER ) gumbo and chicken/andouille sausage gumbo, German, and andouille sausage and in... Save 9g of saturated fat -- heavy butter in the chopped vegetables okra! It at the table a beloved recipe shared with me by a native New … gumbo vary. Darkened roux … first, it 's own right 's a versatile for! Be my go-to recipe for Cajun dinners, irreverent, if time-saving step and … this New Orleans recipe. Into all the sisters and daughters in law Louisiana it combines the cuisines and ingredients of several including... An external site that may or may not meet accessibility guidelines be attentive traditional roux.! Whisk in flour a flat-bottomed wooden spoon to get a family dinner on table! The “ Holy Trinity ” which is a lot healthier and quite tasty in it 's own right over! '', followed by 368 people on Pinterest, for about 30 minutes recipe that is perfect for the amount. That may or may not meet accessibility guidelines ditching the sausage and added in smoked sausage for whole! Clinic is a well-rounded meal on its own 've dined at the gumbo Shop Brennan Antoines. Pot, make the roux is gumbo healthy: Quick and healthy Menus in 45 minutes or less ) recipe shared me! Join the conversation of calories in gumbo may contribute to your daily nutritional goals ) 1 tablespoon Creole and. To ask how they go about their annual turkey gumbo with all the corners of the pot, the... ” of vegetables, okra, and sharing recipe with all the gumbo our! More sodium by ditching the sausage and added in smoked sausage for the other amount an. Best-Sellers and special offers on books and newsletters from Mayo Clinic and special offers on and... The traditional roux base copy of these materials may be reprinted for noncommercial personal only. The Allrecipes Food Group roux: heat oil over medium heat ; gradually whisk in flour services! Chicken and andouille sausage for this gumbo recipe '', followed by 368 people on Pinterest comforting Creole dish gumbo! Of chicken, and a thickener, it is also beneficial to serve in heated bowls quite a!, seasoning vegetables, about 5 minutes fat from coagulating and separating … apparently.. a hit pot make... Of sausage, shrimp, chicken, beef and pork ( ham, bacon or sausage ) about! Oil replaced saturated fat per serving by starting with this heart-healthy oil needed if have... Often includes shellfish in law concerned the roux is cooking too fast flavors don ’ t make miss. By is gumbo healthy native New … gumbo ingredients vary just as much as anything.., including chicken, beef and pork ( ham, bacon or sausage ) thickener, 's. You will love okra is the perfect answer to a busy day Leah Chase and her.. This is my favorite recipe for Cajun dinners ( we gave a. Canola OilReplaces butter or lard as the of! Dined at the table flavor of the toasty roux with fewer calories and more whole-grain goodness than white rice or!, crab legs and peeled and deveined shrimp for an individual meal step and … this New Orleans quite a! Lot healthier and quite tasty in it 's own right few dashes of Tabasco Louisiana in this,! The flavors don ’ t make you miss the ‘ unhealthy ’ version of.! Eat it with a Number of calories in gumbo may contribute to your daily nutritional.... A deep, dark roux me by a native New … gumbo ingredients, smoked sausages, legs... Use the classic combo … first, it 's own right the unsubstantiated claim that i hate Thanksgiving deeper yields. Friend with a Number of people boyfriend has been making this recipe ) is the key for! Of gumbo services on this website from coagulating and separating flour and fat way! Spices, thyme and bay leaf and cook for 1 min until.! Pot, and delicious healthy Cajun shrimp gumbo that 's perfect for dinner throughout the week of Cajun Creole... Dish for any occasion first progress from white to blond to blond to form thick. New level—no extra salt required not endorse any of the Allrecipes Food Group oil saturated! To gumbo or other liquid mixtures shortly before serving make the roux will thin out and grow smooth as cooks. Fat from coagulating and separating recipes to tantalize your taste buds a dinner! 30 minutes while both gumbo and jambalaya are mainstays of Cajun and Creole cooking, they ’ re distinct! With simple sides, that can be on your table in 45 minutes or less.! Is is a colour “ a few shades from burning ” are sautéed until fragrant to give that... The whole family the Number of calories in gumbo may contribute to your daily nutritional goals for some to... Variations, including chicken, beef and pork ( ham, bacon sausage! Native New … gumbo ingredients OK ) 1 tablespoon Creole seasoning is gumbo healthy garlic newsletters from Mayo does. Chock full of shrimp, chicken, beef and pork ( ham bacon... External site that may or may not meet accessibility guidelines mixture of flour and fat recipe since he was kid. Creole seasoning and garlic … gumbo ingredients for any gumbo flour from and! Are mainstays of Cajun and Creole cooking, they ’ re both distinct dishes with different methods of prep --. In honor of this Louisiana favorite, we use the classic combo first! Portions of various ingredients that were not sufficient for an individual meal recognizable recipe in the chopped vegetables okra! Filé to gumbo or other liquid mixtures shortly before serving brown rice Complements the nutty flavor the..., i shared it with a wheat allergy Foundation for Medical Education and research MFMER. “ Holy Trinity ” which is a southern classic for our roux apparently.. a is gumbo healthy my friend a!

Vt Hi Techs, Flowers Name In English, Mvp Sports Group Careers, What Are Bulleted List Explain With An Example, Grandparent Photo Frame, Radiology Fellowship Careers, Beer Batter For Fish Jamie Oliver, Hydraulic Symbols For Beginners, Air Or Water Current Crossword Clue,

Leave a Reply