Light Seafood Gumbo Recipe – 4 Points +

Light Seafood Gumbo

photo credit: gourmet.com

If you want to indulge in a huge, 2 cup serving of a traditional Seafood Gumbo Recipe for just 4 Points +, you came to the right place today! Loaded with all the well-loved flavors of a Louisiana Gumbo, this light and healthy version skips a lot of excess fat and calories while still maintaining an amazing taste. With shrimp and crab being so low calorie and high in protein, it wasn’t too hard to make this a Weight Watchers friendly recipe. As with all traditional gumbos, the base is a roux that is slowly browned, and adds wonderful texture and flavor to the dish.

Light Seafood Gumbo Recipe

This delicious, low calorie Seafood Gumbo is an African influence to Louisiana cuisine, and is incredibly filling, for just 4 Points + per serving. Serve this hearty dish as any low calorie lunch or dinner and enjoy its fresh and fabulous flavors.

Ingredients

  • 1/2 lb shrimp, peeled and de-veined
  • 1/2 lb lump crabmeat
  • 1/2 lb okra, thinly sliced
  • 1 cup chopped tomatoes
  • 1 large yellow onion, thinly sliced
  • 2 large celery stalks, chopped
  • 1 large green pepper, seeded and chopped
  • 3 cups fat free vegetable broth
  • 3 bay leaves
  • 4 garlic cloves, mined
  • 1 tbsp fresh lemon juice
  • 2 tbsp whole wheat flour
  • 2 tbsp light butter
  • 1 tsp salt
  • 1/2 tsp white pepper
  • 1 tsp fresh thyme, finely chopped
  • 1/2 tsp cayenne pepper

Instructions

  1. Spray a large, non-stick skillet with with non-fat cooking spray and set over medium-high heat. Add in garlic okra, bell pepper, onions, and celery. Cook until veggies are tender, about 5-7 minutes. Transfer to a bowl and set aside.
  2. Make the roux by adding the butter to the skillet, and then add in the flour; stir until blended. Continue to cook, stirring constantly until the flour is well browned, but not burned, about 8-10 minutes.
  3. Slowly drizzle in the broth into the skillet, continuously stirring to remove lumps, and bring to a slow simmer. Add in the thyme, bay leaves, salt, pepper, lemon juice, and tomatoes.
  4. Add the cooked vegetables back into the skillet and simmer for about 5 minutes.
  5. Stir in the shrimp and crabmeat and simmer until shrimp are cooked, about 3-5 minutes.

Preparation time: 10 minute(s)

Cooking time: 30 minute(s)

Diet type: Pescatarian

Diet tags: Low calorie, Reduced fat, Reduced carbohydrate, High protein

Number of servings (yield): 4

Culinary tradition: USA (Southern)

*For added bulk without adding any additional calories or Points +, try stirring in some 0 calorie Okra from Miracle Noodle!

Entire recipe makes 4 servings
Serving size is 2 cups
Each serving = 4 Points +

PER SERVING: 186 calories; 3 g fat; 15 g carbohydrates; 26 g protein; 4 g fiber

Comments

  1. Making this for the third time! This time with no roux, red peppers instead of green, no okra (although I did a triple okra
    batch between my original comment and now – my husband LOVED it!), and
    the addition of smoked paprika and cumin powder. Can’t wait for it to
    finish boiling!

  2. I used 12 oz. shrimp and 6 oz. crab, my okra had gone bad, left out the green pepper, and used regular flour. With 6 1 cup servings, it came to WW 3 points+.

    6 oz. of okra would have boosted it to 4 points+.

    Overall, delicious!

  3. Lmckissack says:

    You can cut the points even more by making a it a dry roux.  You put your flour straight into a dry skillet (you could do it ahead of the veggies without spray) and stir constantly until the flour is copper-penny colored.  Immediately transfer the flour to a cold bowl.  Then when the rest of the soup is going, take a little of the hot broth and make a paste in the bowl with the flour, then transfer back.  Same smokey taste, no fat!

  4. OMG – That is one GREAT recipe!!

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