This slow-cooker gumbo recipe skips the fat when browning the flour and swaps in turkey sausage and brown rice, resulting in a healthier dish with the classic Creole taste.

Diabetic Living Magazine
Source: Diabetic Living Magazine
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Ingredients

Ingredient Checklist

Directions

Instructions Checklist
  • For roux: In a heavy medium saucepan, cook flour over medium heat about 6 minutes or until brown, stirring occasionally. Remove from heat; cool slightly. Gradually stir broth into flour. Cook and stir until thickened and bubbly.

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  • Pour thickened flour mixture into a 3 1/2- or 4-quart slow cooker. Add chicken, sausage, okra, the water, onion, sweet pepper, celery, garlic, thyme, black pepper, and cayenne pepper.

  • Cover and cook on low-heat setting for 6 to 7 hours or on high-heat setting for 3 to 3 1/2 hours. Skim off fat. Serve gumbo over hot cooked brown rice.

Tips

Tips: For Easy Cleanup: Line your slow cooker with a disposable slow cooker liner. Add ingredients as directed in recipe. Once your dish is finished cooking, spoon the food out of your slow cooker and simply dispose of the liner. Do not lift or transport the disposable liner with food inside.

Nutrition Facts

229.9 calories; protein 19.1g 38% DV; carbohydrates 27.3g 9% DV; exchange other carbs 2; dietary fiber 3g 12% DV; sugars 3g; fat 4.9g 8% DV; saturated fat 1.3g 6% DV; cholesterol 48.5mg 16% DV; vitamin a iu 222.2IU 4% DV; vitamin c 22.3mg 37% DV; folate 51.2mcg 13% DV; calcium 53.7mg 5% DV; iron 1.7mg 9% DV; magnesium 68.5mg 25% DV; potassium 345.9mg 10% DV; sodium 424.8mg 17% DV.

Reviews (2)

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2 Ratings
  • 5 star values: 1
  • 4 star values: 0
  • 3 star values: 1
  • 2 star values: 0
  • 1 star values: 0
Rating: 3 stars
07/24/2018
Bland and UGLY...sort of seven shades of beige. I should have been suspicious of a lack of seasoning..1 tsp of dried thyme for all that other stuff..so I'll try to salvage it tomorrow. Maybe with Worcestershire some hot sauce a can of tomatoes and/or some beans. UPDATE...can of tomatoes 1 1/2 cups corn 1 yellow squash 1 tsp. "Slap Yo' Mama" Cajun spice mix. Helped a LOT. Read More
Rating: 5 stars
07/07/2018
Have made this recipe many times originally got it deom the magazine Diabetic Living or Healthy Licing. Anyways i use white rice cant stand brown and use mild italian sausage instead of turkey but grear for my type 1 diabetes and the kids love it and the hubby too!!! If i want to do keto inskip the roux and rice. Just got to ge the nutrition without the rice on it. Read More