LaaLoosh » Gumbo

Light Seafood Gumbo Recipe – 4 Points +

LaaLoosh — Mon, 08 Aug 2011 12:00:54 +0000

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

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.
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.
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.
Add the cooked vegetables back into the skillet and simmer for about 5 minutes.
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

Quick & Easy Chicken Gumbo Recipe – 4 Point Total

LaaLoosh — Wed, 04 Aug 2010 17:49:19 +0000

In the mood for some traditional soul food recipes that don’t take hours to prepare and are low in Point Total? Well this delicious, quick and easy Chicken Gumbo Recipe is sure to make you smile. Get your New Orleans grub on and use up only a 4 Point Total for a serving that’s 1 1/2 cups!! Not bad! Plus, it’s loaded with veggies and protein, so it ends up being pretty darn healthy too. Just by making a few small changes, you can enjoy this classic southern dish, for a lot less points! And though this is not and official Weight Watchers Gumbo Recipe, this is definitely a dish for all dieters to enjoy.

Low Calorie Chicken Gumbo Recipe

Ingredients:
- 1 16 oz package frozen gumbo-style vegetables(okra, peppers, onions, etc)
- 12 oz grilled chicken breast, cut into bite size pieces
- 2 ribs celery,chopped
- 1 4oz can of mild chilies
- 1 medium garlic clove, minced
- 29 oz can diced tomatoes
- 1 tsp Creole Seasoning
- 1 tsp salt
- 1 tsp pepper
- 1 bay leaf
- 1 tbsp all-purpose, whole wheat flour

** For an even more traditional version, add in some Miracle Noodle Orzo to substitute for rice for 0 additional Points!!!

Directions:
Spray a large skillet with nonfat cooking spray. Add garlic, celery and veggies and sauté over high heat, stirring frequently, for about 2 minutes. Add in flour and cook 1 minute more. Stir in tomatoes, chicken, bay leaf, salt, pepper and Creole seasoning. Cook over medium heat, stirring frequently for about 6-7 minutes.

Entire recipe makes 4 servings
Serving size is 1 ½ cups
Each serving = 4 Point Total

Sausage and Chicken Gumbo Recipe – 6 Point Value

LaaLoosh — Wed, 12 Mar 2008 05:46:44 +0000

This sausage and chicken recipes is one of my fiancé’s all time favorites. And I like cooking it because it’s an easy recipe to prepare. Not to mention it’s delicious and a big serving is only 6 Weight Watchers POINTS! Gumbo, which is a local version of French bouillabaisse, has graced every proud Louisianan table at one time or another. And this lightened up version is just as tasty as the traditional delicacy of the bayou.

TIP: This homemade gumbo recipe can be prepared with fresh vegetables for a slightly more crunchy texture.

Sausage and Chicken Gumbo Recipe

Ingredients:
6 oz uncooked boneless, skinless chicken breast, cut into 1-inch cubes
6 oz sausage, spicy (chicken, turkey or pork), cut into 1-inch cubes
2 sprays olive oil cooking spray
1 Tbsp all-purpose flour
10 oz frozen gumbo-style vegetables, (corn, pepper, okra and onion)
1 medium garlic clove(s), minced
1 cup canned crushed tomatoes
1 cup canned chicken broth
1 tablespoon of Cajun seasoning
¼ cup of fresh parsley
1 piece bay leaf
1/8 tsp table salt
1 tablespoon of Worcestershire sauce
1/4 tsp dried thyme
1 medium scallion(s), green part only, chopped
1/8 tsp black pepper
Hot sauce as desired

Directions:
Start by coating a Dutch oven with cooking spray. Add the chicken and sausage and stir constantly, until lightly browned; approximately 2 minutes.
Mix in garlic and vegetables. Sauté until vegetables are thawed (if you are using frozen), or slightly tender if you are using fresh vegetables); about 5 minutes.
Next, sprinkle the mixture with flour and let cook for1 minute. Stir in chicken broth and make sure to scrape up any browned bits in bottom of Dutch oven.
Add in the crushed tomatoes, salt and pepper, thyme and bay leaf, thyme, parsley, Cajun seasoning and Worcestershire sauce; simmer for 5 minutes. Remove bay leaf. Divide evenly into 4 bowls, sprinkle with scallions and serve.

Each serving has about 1 1/4 cups of the sausage and chicken gumbo recipe.

Weight Watchers Points Value = 6 (WW POINTS)