Name: Chicken & Shrimp Gumbo
Total time: 50 min
Ingredients: 0.25 cup all-purpose flour; 1 tablespoon canola oil; 1 onion, chopped; 1 large green bell pepper, diced; 1 stalk celery, minced; 4 cloves garlic, minced; 4 cups reduced-sodium chicken broth; 1 (14 ounce) can no-salt-added whole tomatoes, drained and chopped; 10 okra pods, trimmed and cut into 1/2-inch-long pieces (1 cup); 0.5 teaspoon freshly ground pepper; 0.25 teaspoon dried thyme; 0.25 teaspoon dried oregano; 0.125 teaspoon cayenne pepper; 1 bay leaf; 0.5 cup long-grain white rice; 6 ounces medium shrimp, peeled and deveined; 4 ounces boneless, skinless chicken breast, or thigh meat, trimmed and cut into 1/2-inch pieces; 2 ounces andouille or kielbasa sausage, thinly sliced; 0.25 teaspoon salt

Active Time:

20 mins

Total Time:

50 mins

Servings:

4

Yield:

4 servings

Nutrition Profile:

Dairy-Free Diabetes Appropriate Egg-Free Healthy Pregnancy High-Protein Low-Calorie Nut-Free Soy-Free

Jump to Nutrition Facts

What Is Gumbo?

Gumbo is a stew and the official state dish of Louisiana. While there are some regional variations, the dish typically includes broth, seafood (like shrimp) and/or meat, andouille sausage, a combination of vegetables known as the "holy trinity" (celery, bell peppers and onions) and is thickened either by a toasted roux, fresh okra and/or gumbo filé powder. It is deeply flavorful with its roots combining elements of European, African and Native American cuisines. Gumbo is usually served with rice which helps sop up the rich combination of flavors.

How We Made Chicken & Shrimp Gumbo Healthy

1) Gumbo is often thickened with a roux which is a cooked combination of flour and fat (usually oil in the case of gumbo). The roux in gumbo is cooked until the color is a deep, dark brown which helps deliver a distinctly nutty flavor to the dish. In our version, we toasted flour without the butter and used it to coat the "holy trinity" of vegetables that cook in just one tablespoon of oil. This helps achieve the classic toasted flavor while lowering saturated fat and calories.

2) Andouille sausage adds that signature, smoky flavor to gumbo, but it also adds a good deal of sodium to the dish. We bulk up the protein in our gumbo with a combination of lower-sodium chicken and shrimp with smaller amounts of andouille sausage. You still get the classic, smoky flavor from the sausage while also keeping sodium in check. To lower the sodium even further, check the label and choose shrimp that hasn't been treated with sodium tripolyphosphate (STP) which can raise the sodium levels by 250 mg per 100g of shrimp.

Additional reporting by Hilary Meyer

Ingredients

¼ cup all-purpose flour
1 tablespoon canola oil
1 onion, chopped
1 large green bell pepper, diced
1 stalk celery, minced
4 cloves garlic, minced
4 cups reduced-sodium chicken broth
1 (14 ounce) can no-salt-added whole tomatoes, drained and chopped
10 okra pods, trimmed and cut into 1/2-inch-long pieces (1 cup)
½ teaspoon freshly ground pepper
¼ teaspoon dried thyme
¼ teaspoon dried oregano
⅛ teaspoon cayenne pepper
1 bay leaf
½ cup long-grain white rice
6 ounces medium shrimp, peeled and deveined
4 ounces boneless, skinless chicken breast, or thigh meat, trimmed and cut into 1/2-inch pieces
2 ounces andouille or kielbasa sausage, thinly sliced
¼ teaspoon salt

Directions

Heat a heavy cast-iron skillet over medium heat. Add flour and cook, stirring constantly with a wooden spoon, until the flour turns a deep golden color, 7 to 10 minutes. Transfer the flour to a plate and let cool. (There will be a strong aroma similar to burnt toast. Be careful not to let the flour burn; reduce the heat if flour seems to be browning too quickly.) Alternately, toast the flour in a pie plate in a 400 degrees F oven for 20 minutes.
Heat oil in a heavy stockpot over medium heat. Add onion, bell pepper, celery and garlic; sauté until the onions are lightly browned, about 7 minutes. Stir in the toasted flour. Gradually stir in broth and bring to a simmer, stirring. Add tomatoes, okra, pepper, thyme, oregano, cayenne and bay leaf. Cover and cook for 15 minutes. Stir in rice and cook, covered, for 15 minutes longer.
Add shrimp, chicken and sausage; simmer until the shrimp is opaque inside, the chicken is no longer pink and the rice is tender, about 5 minutes longer. Discard the bay leaf and season with salt. Ladle into bowls.

Associated Recipes

Real Cornbread

Equipment

Cast iron skillet, heavy stockpot

Nutrition Facts (per serving)

301	Calories
6g	Fat
38g	Carbs
23g	Protein

Nutrition Facts
Servings Per Recipe 4
Calories 301
% Daily Value *
Total Carbohydrate 38g	14%
Dietary Fiber 4g	14%
Total Sugars 5g
Protein 23g	46%
Total Fat 6g	8%
Saturated Fat 1g	5%
Cholesterol 83mg	28%
Vitamin A 743IU	15%
Vitamin C 49mg	54%
Folate 115mcg	29%
Sodium 634mg	28%
Calcium 98mg	8%
Iron 2mg	11%
Magnesium 59mg	14%
Potassium 655mg	14%

Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate.

* Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)

(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.