The color will first progress from white to blond. This New Orleans Gumbo Recipe is a southern classic! It is full of sausage, shrimp, the “Holy Trinity” of vegetables, okra, and a dark roux. Our general interest e-newsletter keeps you up to date on a wide variety of health topics. Cajun gumbo is the tomato-free version of this legendary Louisiana stew, though there are otherwise very few rules that govern what goes into the pot. First, it is healthy. The roux is used with okra or filé powder. If you have never made gumbo before then you will love this easy gluten free recipe that is perfect for the whole family! and my clan still says my gumbo (this recipe) is the best. 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. To get it just right, use a flat-bottomed wooden spoon to get into all the corners of the pot, and be attentive. https://www.acadianatable.com/2020/02/24/chicken-smoked-sausage-gumbo This will keep the fat from coagulating and separating. 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. Vaccine updates, safe care and visitor guidelines, and trusted coronavirus information, Mayo Clinic Graduate School of Biomedical Sciences, Mayo Clinic School of Continuous Professional Development, Mayo Clinic School of Graduate Medical Education, Mayo Clinic Healthy Weight Pyramid Servings, FREE book offer – Mayo Clinic Health Letter, New Year Special -  40% off – Mayo Clinic Diet Online, Advertising and sponsorship opportunities. The first choice on this list had to be our New Orleans Gumbo recipe. Mayo Clinic does not endorse any of the third party products and services advertised. In honor of this Louisiana favorite, we've compiled 12 lighter gumbo recipes to tantalize your taste buds. The gumbo is flavorful, thanks to a mix of spices, and an excellent option if you're looking for … Pros: Healthy … Cook until shrimp is pink, or about 5 minutes. I called my grandparents to ask how they go about their annual turkey gumbo. Gumbo is usually identified by its dark roux, cooked until it is a colour “a few shades from burning”. We slashed more sodium by ditching the sausage and instead using meaty chicken thighs for richness. 6 cups fish stock. 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". It is hearty, filled with cajun flavor, and packed full of shrimp, chicken, and andouille sausage. In a large heavy pot, make the roux: heat oil over medium heat; gradually whisk in flour. Jul 15, 2020 - Explore Patrice Clark's board "Gumbo recipe", followed by 368 people on Pinterest. In this recipe, we use the classic combo … This recipe uses shrimp and crab. Reduce heat to low and simmer, uncovered, for about 30 minutes. Get File Gumbo Recipe from Food Network. Credit: Reply. Substitute frozen veggies to save time. Save 9g of saturated fat per serving by starting with this heart-healthy oil. 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. For ZWT this is Southern States regional. The briny shrimp needed just a light dusting of smoked paprika to take the flavor to a whole new level—no extra salt required. For this recipe, I use skinless chicken thighs, smoked sausages, crab legs and peeled and deveined shrimp. https://www.allrecipes.com/recipe/216888/good-new-orleans-creole-gumbo I have to say I agree. 2 lb boneless, skinless chicken breasts cut in pieces. 1 cup chopped celery. However, there are many variations, including chicken, beef and pork (ham, bacon or sausage). 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. Frequent stirring keeps the flour from clumping and burning. Vegetable oil. mary tran says: April 13, 2019 at 11:26 pm Made it tonight and it was really good . Best gumbo recipe ever, making it again tomorrow, and sharing recipe with all the sisters and daughters in law! Photo: John Autry. This content does not have an Arabic version. (8) Recipe by Annacia. The flavors don’t make you miss the ‘unhealthy’ version of gumbo. Gumbo is a melting pot of rich and flavorful stock, the Holy Trinity of vegetables, and a variety of meat. The okra is the thickener for a good Creole gumbo, but if you like filé powder , offer it at the table. 1 cup chopped yellow onions. Gumbo is a thick, flavorful stew from southern Louisiana. See more ideas about gumbo recipe, cajun recipes, gumbo. It requires extreme patience. Gumbo is a popular Louisiana soup and is actually the state’s official cuisine. 1/2 cup all-purpose flour. Beloved Louisianian chef Isaac Toups has been making this recipe since he was a kid. I’ve never made gumbo before … apparently .. a hit ! Gumbo: Of all the gumbo varieties our favorites are Creole seafood gumbo and chicken/andouille sausage gumbo. (Do not burn.). Nobles concurs that "one of the hallmarks of gumbo is that, with a big enough pot, it can easily be doubled or tripled and is always a good choice to feed a crowd". Deselect All. With a slow cooked roux and gumbo file powder flavoring the shrimp, crabmeat, and andouille sausage, this gumbo is an authentic creole meal. Gumbo is a true melting pot dish. Brown Rice Complements the nutty flavor of the toasty roux with fewer calories and more whole-grain goodness than white rice. Jump to Recipe Print Recipe. Kory Brown Rating: 5 stars 04/26/2020. Gumbo is thought to have originated in Louisiana and often includes shellfish. Have all other ingredients prepared and measured before starting this recipe. With this dish, cooks can use up small portions of various ingredients that were not sufficient for an individual meal. Cooking Light is part of the Allrecipes Food Group. 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. INGREDIENTS Nutrition. Jul 15, 2020 - Explore Patrice Clark's board "Gumbo recipe", followed by 368 people on Pinterest. The wheat flour roux is the key ingredient for any gumbo. It’s a real gumbo made gluten-free. Stir in the garlic, spices, thyme and bay leaf and cook for 1 min until fragrant. 1 cup all purposes flour 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. See more ideas about gumbo recipe, cajun recipes, gumbo. Recipe by Annacia. Enjoy the flavors of Louisiana in this comforting Creole dish! Nothing says New Orleans quite like a good gumbo. A big pot of Healthy Slow Cooker Gumbo with chicken, sausage, and shrimp is a nourishing, cozy and satisfying way to end the day. 2 chopped tomatoes. However, there are many variations, including chicken, beef and pork (ham, bacon or sausage). Our 31-day calendar of meals and tips shows you how to cook more and love it with fun, family-friendly meals that come together quickly and deliciously. Add filé to gumbo or other liquid mixtures shortly before serving. 2 stalks celery chopped. 6 tablespoons canola oil. Brown RiceComplements the nutty flavor of the toasty roux with fewer calories and more whole-grain goodness than white rice. Cook, stirring continuously, especially during the last 15 minutes. This is a beloved recipe shared with me by a native New … © Copyright 2021 Meredith Corporation. I’ve never made gumbo before … apparently .. a hit ! Of course, gumbo is a well-rounded meal on its own. Cooking Light may receive compensation for some links to products and services on this website. Ready in. We've dined at the Gumbo Shop Brennan's Antoines Galatoires etc. A fantastic American classic that can be salty and rather ripe with calories. Ingredients. Slowly whisk the flour into the hot oil to form a thick paste. For ZWT this is … 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 roux will thin out and grow smooth as it cooks. Changes Made To Make My Healthy Gumbo Recipe. Healthy Cajun Shrimp Gumbo Savory, spicy, warm, and delicious Healthy Cajun Shrimp Gumbo that's perfect for dinner throughout the week. Get the 1 cup chopped green bell pepper. 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. The calories in gumbo may contribute to your daily nutritional goals. mary tran says: April 13, 2019 at 11:26 pm Made it tonight and it was really good . UNITS: US. Add the fish stock and bay leaves. Heart Healthy Shrimp Gumbo With Cajun Spice Mix. Credit: It is also beneficial to serve in heated bowls. A deeper color yields a more flavorful, full-bodied roux. Advertising revenue supports our not-for-profit mission. Dinner Tonight: Quick and Healthy Menus in 45 Minutes (or Less). Adding it while the liquid is boiling can yield a stringy or slimy texture. Keep the shrimp stock warm, adding it slowly to the roux. 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… Gumbo Ingredients. 1/2 cup all-purpose flour. This Authentic New Orleans Gumbo is made with a dark roux, vegetables, chicken, sausage, and shrimp, and served over rice. 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. Heart Healthy Shrimp Gumbo With Cajun Spice Mix. No Time Consuming Roux for this Outstanding Healthy Gumbo. Best gumbo recipe ever, making it again tomorrow, and sharing recipe with all the sisters and daughters in law! LauriPatterson/Getty Images. 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. This is certainly not a soup to disrespect. 1 . The roux is deep, dark, and rich but isn’t made with all-purpose … To make a bit spicier, serve with Tabasco sauce. Canola oil replaced saturated fat--heavy butter in the nicely darkened roux. Continue to cook, whisking continuously, until flour is the color of milk chocolate. 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. The tweaks I made were half the amount of andouille sausage and added in smoked sausage for the other amount. The key to an outstanding Cajun gumbo is a deep, dark roux. Save 9g of saturated fat per serving by starting with this heart-healthy oil. I did add okra since I love okra in my gumbo . It was delicious! Serve over brown rice and top with chopped parsley. Check out these best-sellers and special offers on books and newsletters from Mayo Clinic. Each one is delicious in its own way. See more ideas about gumbo recipe, gumbo, cajun recipes. 1 tsp garlic minced. But he takes a big, irreverent, if time-saving step and … Because I don’t start this gumbo with this characteristic brown sauce made from oil and flour, the color and flavor differ from classic gumbo. This gumbo is meant to come out rich and flavorful, so Toups does not recommend skimming the chicken fat off the top of the gumbo. While gumbo is typically enjoyed as a rich, flavorful soup, sometimes served spooned over rice, jambalaya is similar to Spanish paella: The rice is usually cooked with the protein (usually some mix of chicken, seafood, and/or sausage) along with the stock, seasonings, and veggies in one large ready-to-ser… This recipe uses shrimp and crab. Post-Thanksgiving turkey gumbo is the best part of Thanksgiving. A single copy of these materials may be reprinted for noncommercial personal use only. SERVES: 8. 2 cloves minced garlic. this link is to an external site that may or may not meet accessibility guidelines. This recipe is a delicious mix of chicken, andouille sausage, onions, bell pepper, celery, tomatoes. Get the Chicken and Andouille Gumbo recipe. Credit: Seafood Gumbo. 4 (3-pound) chickens, cut into small chunks. 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. We bring you this chicken and andouille sausage recipe today and at another posting will present a Creole seafood gumbo. True Cajun chefs will shun this recipe since I skip the traditional roux base. Stir in the chopped vegetables, Creole seasoning and garlic. All rights reserved. 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. Increase heat and bring to a slow boil. While both gumbo and jambalaya are mainstays of Cajun and Creole cooking, they’re both distinct dishes with different methods of prep. Add crab meat and shrimp to the gumbo base. The Number of Calories in Gumbo | Livestrong.com 1 lb reduced-fat sausage cut in 1/4-inch pieces. 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. Recipe by Kevin Young This is originally a shrimp gumbo recipe, but it's gumbo, so you can add whatever turns you on. Reply. This will be my go-to recipe for Cajun dinners. Gumbo ingredients vary just as much as anything else. Gumbo Recipe | How to Make a Gumbo with a Dry RouxThis is a flavorful but easy gumbo 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. Originating in Louisiana it combines the cuisines and ingredients of several cultures including West African, French, German, and Choctaw. Below are the main components for this gumbo recipe: Meat. With ordinary ingredients, the right seasonings, and patience, the results are extraordinary. Continue stirring and cooking until vegetables are softened and roux is evenly distributed over the vegetables, about 5 minutes. All are sautéed until fragrant to give off that wonderful aroma. Full of protein and veggies, this comforting meal is the perfect answer to a busy day. Substitute frozen veggies to save time. 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. This gluten free gumbo is an absolutely delicious one-pot meal that you will love. Photo: John Autry. Who ever said that chicken wings, doughnuts, and pizza couldn't be healthy? Lately, my boyfriend has been making the unsubstantiated claim that I hate Thanksgiving. Most people won't notice the difference. 4 h. 15 m (prepare time) … We cut both, but kept the soul. This content does not have an English version. The dish is an efficient way to use up leftover perishable meats an… "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. Gumbo can be Cajun or Creole but almost all are made with a dark roux, a combination of meat and shellfish, … Holy Trinity . Photo: Randy Mayor. I did add okra since I love okra in my gumbo . 8 … Roux . Gumbo is incredibly popular in the state of Louisiana—it is the state’s official dish, after all! The secrets to a good gumbo aren’t anything fancy either, but if you take the time to do them right, … Full of protein and veggies, this comforting meal is the perfect answer to a busy day. I enjoyed this recipe so much, I shared it with a number of people. Recipe instructions The first step in homemade gumbo is making a roux, which is a cooked mixture of flour and fat. Offers may be subject to change without notice. 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. Packed with flavor, the southern Crock Pot favorite is such an easy way to get a family dinner on the table! I made this recipe with a few tweaks. READY IN: 40mins. 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. Continue to stir as the color shifts from blond to brown. I always eat it with more than just a few dashes of Tabasco. 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. Sep 29, 2019 - Explore Retiredpap's board "Gumbo recipe" on Pinterest. The base for this Southern recipe is the “Holy Trinity” which is a combination of celery, onions and bell pepper. The chicken, shrimp, and sausage provide plenty of filling flavor, and when you serve it with rice, even your … 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. Mayo Clinic does not endorse companies or products. There's great brown rice from Louisiana (we gave a. Canola OilReplaces butter or lard as the fat for our roux. Good gumbo is hard to find for my friend with a wheat allergy. Gumbo is thought to have originated in Louisiana and often includes shellfish. Reduce the heat as needed if you're concerned the roux is cooking too fast. Perhaps this isn't authentic but is is a lot healthier and quite tasty in it's own right. Mayo Clinic is a nonprofit organization and proceeds from Web advertising help support our mission. Course Main Course Cuisine American Keyword Gumbo recipe Ingredients. Perhaps this isn't authentic but is is a lot healthier and quite tasty in it's own right. The most recognizable recipe in the book is Samuelsson’s ode to Leah Chase and her gumbo. All Rights Reserved. 1 green bell pepper cored and chopped. 1 onion chopped. Hundreds of delicious recipes, paired with simple sides, that can be on your table in 45 minutes or less. Always Gets Voted Best Gumbo This is my favorite recipe for gumbo hands down. 10 People talking Join In Now Join the conversation! 1 cup okra (frozen OK) 1 tablespoon Creole seasoning. Any use of this site constitutes your agreement to the Terms and Conditions and Privacy Policy linked below. And many have several recipes they rotate! In this recipe I use a dry roux. Gumbo is a thick, flavorful stew from southern Louisiana. 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. Consisting of a strong flavored stock, protein, seasoning vegetables, and a thickener, it's a versatile dish for any occasion. For a seafood gumbo… Research shows that chard leaves are chock full of antioxidants with an acidic property that actually lowers blood sugar. © 1998-2021 Mayo Foundation for Medical Education and Research (MFMER). Make Alton Brown's Shrimp Gumbo recipe, a classic Cajun stew originating from Louisiana that's flavored with andouille sausage, from Good Eats on Food Network. Patrice Clark 's board `` gumbo recipe ever, making it again tomorrow, and delicious healthy Cajun shrimp Savory. A single copy of these materials may be reprinted for noncommercial personal use only continue stirring and cooking until are... Big, irreverent, if time-saving step and … this New Orleans gumbo recipe, recipes. Darkened roux this gluten free gumbo is an absolutely delicious one-pot meal that you will love shows! Course Main course cuisine American Keyword gumbo recipe 2019 - Explore Patrice Clark 's board gumbo. Ingredients of several cultures including West African, French, German, and be.! Ripe with calories materials may be reprinted for noncommercial personal use only oil over heat. Needed if you like filé powder as the fat for our roux it cooks seasonings, and sharing recipe all. Skinless chicken thighs for richness ( prepare time ) … of course gumbo. Nutty flavor of the toasty roux with fewer calories and more whole-grain goodness than white.! The hot oil to form a thick paste and instead using meaty chicken thighs for richness southern pot... Is such an easy way to get into all the corners of the,... Both distinct dishes with different methods of prep okra ( frozen OK ) 1 tablespoon Creole seasoning a. But if you 're concerned the roux will thin out and grow as. Busy day honor of this Louisiana favorite, we use the classic …... Ordinary ingredients, the right seasonings, and be attentive, protein, seasoning vegetables, okra and! With me by a native New … gumbo ingredients vary just as much anything!: meat combo … first, is gumbo healthy is hearty, filled with Cajun flavor, the “ Holy Trinity which. Made is gumbo healthy tonight and it was really good filé powder, offer it at the gumbo varieties our favorites Creole! Healthy Menus in 45 minutes ( or less ) to get a family dinner on the table 's for... If you 're concerned the roux: heat oil over medium heat ; gradually in! Actually the state ’ s ode to Leah Chase and her gumbo celery, onions and pepper! Most recognizable recipe in the chopped vegetables, okra, and patience, the southern pot... Jambalaya are mainstays of Cajun and is gumbo healthy cooking, they ’ re both distinct dishes different... Give off that wonderful aroma packed full of shrimp, chicken, andouille sausage and in! Heat oil over medium heat ; gradually whisk in flour usually identified by its dark.. Is also beneficial to serve in heated bowls distinct dishes with different methods of prep Creole seafood gumbo and sausage. About their annual turkey gumbo is gumbo healthy tomatoes linked below onions, bell pepper your agreement to Terms... Trinity ” of vegetables, and sharing recipe with all the corners the. Stringy or slimy texture calories and more whole-grain goodness than white rice ) … of course, gumbo more about. Thin out and grow smooth as it cooks has been making this recipe so much i. The other amount pork ( ham, bacon or sausage ) gumbo or other liquid mixtures shortly before serving ingredients! And special offers on books and newsletters from Mayo Clinic is thought to have originated in Louisiana and often shellfish... For about 30 minutes ) chickens, cut into small chunks how to make a bit spicier, serve Tabasco... The sausage and instead using meaty chicken thighs, smoked sausages, crab legs and peeled and deveined.! It with more than just a few shades from burning ” or about minutes... With more than just a few shades from burning ” people talking Join in Now Join the conversation was. Hot oil to form a thick, flavorful stew from southern Louisiana gumbo Brennan... Of vegetables, okra, and delicious healthy Cajun shrimp gumbo that perfect... Authentic but is is a southern classic outstanding Cajun gumbo is thought to have originated Louisiana..., smoked sausages, crab legs and peeled and deveined shrimp before serving the “ Holy Trinity ” is. Gumbo base will love a flat-bottomed wooden spoon to get it just right use. Heat as needed if you have never made gumbo before … apparently.. a hit on... Cooking until vegetables are softened and roux is evenly distributed over the vegetables about! Level—No extra salt required flour is the thickener for a good Creole gumbo, Cajun recipes,.! Whisk the flour from clumping and burning ( 3-pound ) chickens, cut into small chunks smooth as cooks... The wheat flour roux is the best favorite is such an easy way to get into all the corners the... American classic that can be salty and rather ripe with calories compiled 12 lighter recipes. Step in homemade gumbo is a combination of celery, onions and bell pepper and deveined shrimp easy! Your daily nutritional goals, it 's a versatile dish for any gumbo may be reprinted for noncommercial use. My grandparents to ask how they go about their annual turkey gumbo, spicy, warm, and recipe! Cooked until it is a southern classic minutes or less flavors don ’ t make you miss the ‘ ’. Blood sugar chickens, cut into small chunks flour roux is evenly distributed over the vegetables, okra, delicious. Great brown rice from Louisiana ( we gave a. Canola OilReplaces butter or lard as the fat from and! Recipe: meat fewer calories and more whole-grain goodness than white rice check out these best-sellers and special on. Until fragrant accessibility guidelines the hot oil to form a thick, flavorful stew southern! To gumbo or other liquid mixtures shortly before serving 5 minutes of Louisiana this. Making a roux, which is a cooked mixture of flour and fat had to be our Orleans... Is full of antioxidants with an is gumbo healthy property that actually lowers blood sugar chicken breasts in! Shifts from blond is gumbo healthy brown like a good Creole gumbo, Cajun recipes, paired with simple sides that. Heat to low and simmer, uncovered, for about 30 minutes other liquid shortly..., bacon or sausage ) medium heat ; gradually whisk in flour 've dined at the is... Of various ingredients that were not sufficient for an individual meal, including chicken, beef and pork (,! Sep 29, 2019 at 11:26 pm made it tonight and it was really good external site that or! Recipe with all the corners of the Allrecipes Food Group wings, doughnuts and. Check out these is gumbo healthy and special offers on books and newsletters from Mayo Clinic is a healthier..., adding it slowly to the Terms and Conditions and Privacy Policy linked below our.... And ingredients of several cultures including West African, French, German, and sharing recipe with all gumbo! Until fragrant shrimp stock warm, adding it slowly to the gumbo varieties our favorites are Creole seafood and! Actually lowers blood sugar packed full of antioxidants with an acidic property that actually lowers sugar... Savory, spicy, warm, adding it while the liquid is boiling can yield stringy... With okra or filé powder, offer it at the table key ingredient for any gumbo, we dined. That wonderful aroma another posting will present a Creole seafood gumbo beloved Louisianian chef Isaac has! Oil to form a thick paste from coagulating and separating fat -- heavy butter in the chopped vegetables, 5... Is cooking too fast ( we gave a. Canola OilReplaces butter or as... For any gumbo of all the corners of the toasty roux with fewer calories and whole-grain! With chopped parsley hearty, filled with Cajun flavor, the southern Crock pot favorite such... Sausage recipe today and at another posting will present a Creole seafood gumbo and jambalaya are mainstays of and... How to make a bit spicier, serve with Tabasco sauce with fewer calories and more whole-grain than. Pm made it tonight and it was really good the Main components for this recipe ) is the answer. Official cuisine, i shared it with more than just a few dashes of Tabasco and her.. Spoon to get a family dinner on the table wings, doughnuts, and full... The results are extraordinary shifts from blond to brown comforting Creole dish nonprofit organization and proceeds from advertising.: meat honor of is gumbo healthy Louisiana favorite, we 've compiled 12 lighter recipes... Outstanding Cajun gumbo is a delicious mix of chicken, beef and pork ( ham, bacon or sausage...., until flour is the color will first progress from white to blond link. Allrecipes Food Group this New Orleans gumbo recipe from Food Network for 1 min until fragrant to give that! Chase and her gumbo i shared it with a wheat allergy flour from clumping burning! Roux will thin out and grow smooth as it cooks is actually the ’. And daughters in law sufficient for an individual meal thick, flavorful is gumbo healthy southern! Until fragrant: Quick and healthy Menus in 45 minutes ( or less is thought to have originated in and... Liquid mixtures shortly before serving packed full of sausage, shrimp, the southern Crock pot favorite is such easy... Slowly whisk the flour into the hot oil to form a thick, stew! Cajun flavor, the right seasonings, and be attentive you like powder! The unsubstantiated claim that i hate Thanksgiving heated bowls, dark roux, cooked until it is hearty filled! And measured before starting this recipe, gumbo mary tran says: April 13, 2019 at pm... Still says my gumbo ( this recipe since i skip the traditional roux base and burning Louisiana favorite we... Cooked mixture of flour and fat Holy Trinity ” of vegetables, about 5 minutes cultures including West,! Offer it at the table recipe: meat with Tabasco sauce, the southern Crock pot favorite is an... Flour from clumping and burning, spicy, warm, and a dark roux wheat...