Prep 30 mins
Cook 1 hr 30 mins
Creole gumbos all share one ingredient Okra, which came to America with African slaves (the stew's name stems from ochingombo, a Bantu word for okra.
- 3 tablespoons canola oil, divided
- 1⁄2 lb boneless skinless chicken thighs, cut into bite size pieces
- 1 lb low-fat smoked sausage, cut into 1/2 inch thick rounds
- 2 cups onions, chopped
- 1 cup green bell pepper, chopped
- 1⁄2 cup celery, chopped
- 1 tablespoon fresh garlic, minced
- 1 teaspoon fresh thyme, chopped
- 1⁄2 teaspoon ground red pepper
- 1⁄2 cup all-purpose flour
- 5 cups fat-free low-sodium chicken broth
- 1 (14 1/2 ounce) can no-salt-added whole tomatoes, dice, undrained
- 3 cups fresh okra, sliced (1-inch)
- 2 bay leaves
- 1⁄4 cup fresh flat leaf parsley, chopped
- 1 lb medium shrimp, peeled and deveined
- 2 cups long grain rice, cooked and hot
- Heat a large Dutch oven over medium high heat. Coat pan with cooking spray. Add 1 t. oil, chicken and sausage, saute for 3 minutes or until browned. Remove from pan (leave drippings in pan). Add onion, bell pepper, saute 4 minutes. Add garlic, thyme and red pepper, saute 4 minutes until onion is tender and garlic is fragrant. Remove from pan.
- Add remaining oil to pan. Add flour to pan stirring constantly with whisk. Cook 10 minutes or until roux is a light brown, stirring constantly with a whisk. Gradually add broth stirring constantly with a whisk. Add Chicken, sausage, onion mixture, tomatoes, okra, and Bay leaves. Bring to a boil. Cover, reduce heat, and simmer 45 minutes, stirring occasionally.
- Stir in parsley and shrimp, cook 5 minutes or until shrimp is done. Discard Bay Leaves. Serve over hot cooked long grained rice.