Low Fat Chicken And Shrimp Gumbo Food

LOW FAT CHICKEN AND SHRIMP GUMBO

Steps:

• Combine the the first 11 ingredients in a small bowl.
• Sprinkle the diced chicken with 1 tablespoon of the seasoning mix, and.
• sprinkle the shrimp with another 1 tablespoon of the seasoning mix.
• Preheat a heavy 5-quart pot over high heat to 350°,about 4 minutes.
• Add 3 cups of the mustard greens, 2 cups of the onions, all of the bell.
• peppers and the celery, 1 cup of the okra, and the bay leaves. Cook,.
• stirring occasionally to check for sticking, about 8 minutes.
• Add the apple juice and remaining seasoning mix, stir, and cook until.
• most of the liquid is absorbed, about 6 to 8 minutes. Add the seasoned.
• chicken, cover the pot, and cook 2 minutes. Add the browned flour and stir.
• until it is completely absorbed and a paste forms. Cover and cook 1 minute.
• Add both the stocks, stir well, cover, and bring to a boil, and cook 3.
• minutes. Add the collard greens, the remaining mustard greens, onions, and.
• okra, and mix thoroughly. Cover the pot and bring to a boil, about 5.
• minutes. Add the seasoned shrimp, stir, bring to a boil, and cook until.
• shrimp turn pink and plump, about 3 to 4 minutes. Serve over rice.

CHICKEN AND SMOKED SAUSAGE GUMBO

Steps:

• Combine the oil and flour in a large cast iron or enameled cast iron Dutch oven over medium heat. Stirring slowly and constantly for 20 to 25 minutes, make a dark brown roux, the color of chocolate. Add the onions, celery, and bell peppers and continue to stir for 4 to 5 minutes, or until wilted. Add the sausage, salt, cayenne, and bay leaves. Continue to stir for 3 to 4 minutes. Add the chicken broth. Stir until the roux mixture and water are well combined. Bring to a boil, then reduce heat to medium-low. Cook, uncovered, stirring occasionally, for 1 hour.
• Season the chicken with the rub and add to the pot. Simmer for 2 hours. Skim off any fat that rises to the surface. Remove from the heat. Stir in the parsley, green onions, and file powder. Remove the bay leaves and serve in deep bowls.
• Combine all ingredients and store in an air-tight container.

LOW-FAT GUMBO

Steps:

• Heat broth and mix hot spices, celery, bell pepper, and garlic till softened.
• Add stewed tomatoes, okra, salt and pepper, and hot sauce - I added more extra spicy mix.
• Let simmer at least 20 minutes.
• Add shrimp onions, corn, and a little garlic powder.
• Can be served over rice.

REDUCED FAT CHICKEN AND SAUSAGE GUMBO

Steps:

• For the dry roux: In a heavy skillet over medium-high heat, heat the flour, stirring constantly with a spatula or whisk that scrapes the bottom of the skillet clean. Stir constantly to keep the flour browning evenly. When steam comes off the flour, reduce heat and keep stirring. Do not burn. Continue until it reaches a tan color. To test, remove from heat, stirring for 1 minute off-heat and place some of the mixture into a drop or two of water and force it to mix with the back of a spoon. You are looking for a mahogany color. When complete,remove from heat and continue stirring until cooking stops; then let stand a while to cool. This can be made ahead and stored in a zip-lock freezer bag in the freezer.
• Remove the skin and fat from the chicken. Cook with water to cover and cool. Debone and chop the chicken into small chunks. Reserve the liquid.
• In another large skillet, over a medium flame with a small amount of oil, heat the onions, peppers and celery; cook until the onions are clear, then add the smoked sausage and andouille. Add the broth from above and the garlic. Bring to a boil and reduce to a simmer. Mix the roux with water, whisking to be sure the roux is evenly wet and add to the gumbo. Now check the liquid, adding some broth or hot water if needed. It should have the color of the roux and be just slightly thickened. Simmer for about 30 minutes. Add salt and black pepper to taste, then add ground red (cayenne) pepper -- enough to just prick the tongue. About 5- 10 minutes before removing from heat, add the green onion tops and parsley. To serve, put a scoop of rice in your bowl and ladle on the gumbo. You should have plenty of French bread to complete your meal, and then top it off with a good tossed salad.

CHICKEN AND SHRIMP GUMBO

Steps:

• Melt butter in a large pot over medium-high heat.
• Add onions, red pepper, celery, and garlic. Saute until onion is softened, about 5-6 minutes.
• Stir in flour. Cook, stirring about 5 minutes, until lightly browned.
• Stir in broth, tomatoes, salt and pepper and bring to a boil.
• Add chicken and reduce heat to medium-low. Cook 10 minutes.
• Add okra and cook 5 minutes.
• Add shrimp and cook until chicken, okra, and shrimp are just cooked through, about 5 minutes.
• Stir in Tabasco and serve.

DELICIOUS SEAFOOD GUMBO (LOW SODIUM)

Steps:

• In a large pot combine oil and flour. Cook over medium heat stirring constantly until the roux has browned to a light chocolate color.
• Add onion, pepper, celery and garlic cloves. Saute for 2 to 3 minutes, stirring constantly.
• Slowly add chicken broth, and chicken base, stirring as you go.
• Add water, bay leaves, thyme, basil, parsley, lemon pepper, cayenne pepper, black pepper, garlic powder, and tomatoes.
• Cut sausage into 1/2-inch pieces. Add to pot along with okra. Cover pot and simmer for 1 to 1 1/2 hours, stirring occasionally. Salt to taste.
• Add lobster, crabmeat, shrimp and scallops. Simmer for an additional 15-20 minutes or until the crabmeat is done and the shrimp is opaque.
• Serve over hot white or brown rice.

CHICKEN GUMBO

Steps:

• Heat the oil in a large pan over a medium high heat. Add the chicken and cook in batches for about 5 mins to brown all over. Remove the chicken with a slotted spoon and set aside.
• Add the onion, green pepper and celery to the pan, put on the lid and cook for 5 mins, stirring occasionally until softened a little. Stir in the garlic, spices, thyme and bay leaf and cook for 1 min until fragrant. Return the chicken and any juices to the pan with the flour, stirring to coat everything. Pour in the tomatoes and stock, and bring to the boil, cook for 5 mins, then add the okra and half the sage. Turn down to a simmer, put on the lid and cook for 10 mins. Then season and serve, scattering the rest of the sage over.

ROUXLESS GUMBO

Steps:

• Place chicken in a large pot; add enough water to cover. Cover pot and bring to a boil; reduce heat to medium-low and simmer until meat falls off the bone, about 90 minutes. Remove chicken, let cool, and shred meat; skim broth and reserve.
• Melt butter in a large skillet over medium heat; cook and stir onions, bell pepper, and celery until tender, about 5 minutes. Stir in garlic and cook until fragrant, about 1 minute. Add diced tomatoes, tomatoes with green chilies, andouille sausage, okra, corn, salt, pepper, cayenne pepper, and reserved broth; bring to a gentle boil over medium-high heat. Simmer until liquid is reduced by half, about 30 minutes.
• Mix shredded chicken and shrimp into skillet; simmer until shrimp turns bright pink and okra is tender, 5 to 7 minutes. Remove skillet from heat and stir in file powder. Serve with rice.