A Lighter, Healthier Chicken and Shrimp Gumbo

I absolutely love shrimp gumbo, but it doesn’t love my waistline because of the heavy oil and flour based roux that is the basis of the dish. I mean without the roux, what do you have? You have soup, of course. But what can be done to simulate the silky texture of that roux without all of its heaviness?

If you are a purist when it comes to Gumbo, probably nothing can be done. But without feeling guilty about it (and paying the price with a scale going in the wrong direction) I wanted to taste something approaching this great food without worrying and fretting, so I tried this take recently. Note that there is no sausage in my version. Smoked pork sausage would add too much fat, and to me smoked turkey sausage only adds bulk, but not much flavor, so I left it out. You may of course use these meats as an option. In Weight Watchers point values, my version is only 6 quality points, so it’s a win for me.

PREP TIME: 15 minutes COOK TIME: 25 minutes

INGREDIENTS

1 cup cooked, roasted skinless chicken breast, medium dice
4 oz. raw shrimp shelled and deveined (or other shellfish if you have it)
1 14 oz. can diced tomatoes, low sodium
½ cup tomato paste, low sodium
1 cup chicken stock, low sodium
1 cup water, divided
1 tbsp. corn starch
1 tbsp. olive oil
1 stalk celery, chopped
1 medium onion, chopped
1 medium green pepper, chopped
1 cup okra, chopped
2 cloves garlic, chopped
½ chop fresh parsley, chopped
1 tbsp. your favorite Creole spice
1 tbsp. Worcestershire Sauce
1 tbsp. Liquid Smoke
1 tsp cayenne pepper
1 tsp Louisiana hot sauce (optional)
Dash salt and pepper to taste


DIRECTIONS

In a medium heavy pot, heat the oil over medium high heat, until it begins to shimmer. Pour in the chopped vegetables, except the parsley and sauté until the onions are clear. Season this layer with salt and pepper. Add the tomato paste and stir for an additional minute, then add the canned tomatoes, chicken stock and half the water. Now add in the cooked chicken and make slurry with the remaining water and cornstarch, pouring it into the pot and stirring. Season with the creole spices, cayenne pepper, and Worcestershire sauce, and hot sauce if desired, reduce heat and simmer until mixture begins to thicken. At the end toss in the shrimp and chopped parsley, stir and turn off heat,letting it rest covered for 10 minutes. Serve immediately afterward.

The dish can be served over brown rice, but that will add calories without necessarily enhancing taste. It’s hearty and filling as is, and won't throw your diet all out of whack. Give it a try!