For this revamped, lower-fat Creole gumbo recipe, the flour is browned in a Dutch oven without butter or oil. To keep the fat further in check, we opt for smoked turkey sausage.

Diabetic Living Magazine
Source: Diabetic Living Magazine


Ingredient Checklist


Instructions Checklist
  • In a 4- to 6-quart heavy Dutch oven, cook flour over medium heat for 6 to 8 minutes or until lightly browned, stirring occasionally. Remove from heat; cool slightly.

  • Gradually whisk broth into flour. Cook and stir over medium heat until thickened and bubbly. Add chicken, sweet pepper, onion, the water, celery, garlic and Cajun seasoning.

  • Bring to boiling; reduce heat. Simmer, covered, for 10 to 15 minutes or until chicken is no longer pink and vegetables are tender, stirring occasionally. Stir in rice, okra, sausage and tomato. Return just to boiling; reduce heat. Simmer, uncovered, for 3 minutes.

Nutrition Facts

222.8 calories; protein 18.4g 37% DV; carbohydrates 26.3g 9% DV; exchange other carbs 2; dietary fiber 2.7g 11% DV; sugars 2.6g; fat 4.6g 7% DV; saturated fat 0.9g 5% DV; cholesterol 43.6mg 15% DV; vitamin a iu 671.1IU 13% DV; vitamin c 24.5mg 41% DV; folate 32mcg 8% DV; calcium 46.5mg 5% DV; iron 1.3mg 7% DV; magnesium 21.9mg 8% DV; potassium 309.1mg 9% DV; sodium 413.9mg 17% DV.