How to Make a Healthy Gumbo

If you love gumbo but don't want all the fat, there's a better, healthier way to make gumbo. It can be made by easily substituting or altering your ingredients and still keep the tradition alive. Take a look at the low-fat Turkey-Sausage, Chicken and Seafood Gumbo recipe below and enjoy. You can still love your gumbo, but lose all the extra calories and fat that comes with it.

Things You'll Need

• 1/4 c. Wheat Flour
• 1 Tbsp. Vegetable Oil
• 1 c. Chopped Onion
• 1 c. Chopped Bell Pepper
• 1 tsp. Dried Thyme
• 3 Low-fat Turkey Sausages (casings removed)
• 1 Boneless Chicken Breast
• 6-12 Shelled, De-veined Shrimp
• 1-2 Fillets of Fish
• 1 28-oz. Can Diced Tomatoes in Juice
• 1 c. Canned Low-Salt, 98% Fat-Free Chicken Broth
• 2 tsp. Cajun or Creole Seasoning

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Instructions

• 1

  Choose leaner cuts of meat to put into your healthy gumbo. Instead of fatty sausages, try hot Italian turkey sausages instead. Remove the meat from the casings. You'll cut out a lot of excess calories this way. Use chicken breast meat instead of chicken thigh meat.

• 2

  Sprinkle flour into bottom of heavy pot and stir over medium heat until browned. Remove from pot and place into a large bowl. Place oil in same pot and heat slowly, then add onion and bell pepper.

• 3

  Saute for about 7 minutes, or until tender.

• 4

  Mix in thyme, seasonings and bay leaf. Add sausages and chicken breast and saute until browned. Then, add the flour. To this mixture, add tomatos and broth.

• 5

  Bring contents of the pot to a boil and then reduce heat and simmer for 20 minutes. Add shrimp and fish, if desired. Cook for an additional 5 minutes.

• 6

  Substitute additional herbs in place of salt. Cajun seasonings that include cayanne, paprika, pepper, thyme, garlic and onion powder will add plenty of flavor to the gumbo without adding a pinch of salt. If you must have some salt, use a salt substitute such as Mrs. Dash.