Things You'll Need:
- 1/4 c. Wheat Flour
- 1 Tbsp. Vegetable Oil
- 1 c. Chopped Onion
- 1 c. Chopped Bell Pepper
- 1 tsp. Dried Thyme
- 3 Low-fat Turkey Sausages (casings removed)
- 1 Boneless Chicken Breast
- 6-12 Shelled, De-veined Shrimp
- 1-2 Fillets of Fish
- 1 28-oz. Can Diced Tomatoes in Juice
- 1 c. Canned Low-Salt, 98% Fat-Free Chicken Broth
- 2 tsp. Cajun or Creole Seasoning
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Step 1
Choose leaner cuts of meat to put into your healthy gumbo. Instead of fatty sausages, try hot Italian turkey sausages instead. Remove the meat from the casings. You'll cut out a lot of excess calories this way. Use chicken breast meat instead of chicken thigh meat.
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Step 2
Sprinkle flour into bottom of heavy pot and stir over medium heat until browned. Remove from pot and place into a large bowl. Place oil in same pot and heat slowly, then add onion and bell pepper.
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Step 3
Saute for about 7 minutes, or until tender.
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Step 4
Mix in thyme, seasonings and bay leaf. Add sausages and chicken breast and saute until browned. Then, add the flour. To this mixture, add tomatos and broth.
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Step 5
Bring contents of the pot to a boil and then reduce heat and simmer for 20 minutes. Add shrimp and fish, if desired. Cook for an additional 5 minutes.
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Step 6
Substitute additional herbs in place of salt. Cajun seasonings that include cayanne, paprika, pepper, thyme, garlic and onion powder will add plenty of flavor to the gumbo without adding a pinch of salt. If you must have some salt, use a salt substitute such as Mrs. Dash.
