Louisiana File Gumbo

22 Aug

I recently took a trip to New Orleans and Baton Rouge, and I was inspired by all the delicious food they had to offer.  I loved the rich and distinct flavors, which can come with a high caloric price tag.  So, after returning home, I decided to try my hand at a Cajun Classic:  File Gumbo (skinny style).  Here are the results of my adventure into Cajun cooking.  I actually found it to be quite satisfying, and even tastier than what I had in the New Orleans restaurant, but a little time consuming (i guess those rich flavors take some time to develop!).  I hope you enjoy. Just remember, Cajun food is spicy, and this is no exception. My littlest kiddo opted out.  One last thing, if you like your gumbo souper (this was thick) use another can of broth, and 1 1/2 tbsp file. (adds about 15 cal per serving).

Editors Note:  If you liked this, try out my Jambalaya

Ingredients:

  • 1 lb boneless skinless chicken breast
  • 1 Can of chicken broth
  • 2 TBSP Olive Oil
  • 2 TBSP light Butter
  • 14 cup Flour
  • 1 package of turkey smoked sausage, sliced about 1/2 inch thick
  • 1 large onion, chopped
  • 1 green bell pepper, chopped
  • 2 TBSP minced garlic
  • 1 teaspoon salt
  • 1/2 teaspoon black pepper
  • 2 teaspoon creole/Cajun seasoning
  • 3 bay leaves
  • 2 cups frozen, cooked, peeled shrimp
  • 1 TBSP file powder (see pic below)

Directions

  1. Put the chicken in a pot and cover with water. Bring the chicken to a boil, and boil for about 7 minutes.
  2. Remove the chicken from the pot. When the chicken cools enough to handle, chop or shred it into bite sized pieces and set it aside.
  3. Melt the butter in a large skillet or dutch oven over medium heat and add oil.  Once oil and butter mixture is heated, begin your roux by adding in the flour. Cook on low, stirring constantly, until your roux mixture is medium brown.
  4. Add the sausage , onions, pepper, and garlic and stir all ingredients together. Cook over low heat for 10 minutes.
  5. Add chicken broth, diced or shredded chicken, and salt, pepper, cajun seasoning, and bay leaves.
  6. Bring mixture to a boil, then reduce heat and simmer for one hour, uncovered.
  7. Stir in Shrimp and continue to simmer about 3 minutes for shrimp to heat up.
  8. Remove from the heat, Remove Bay Leaves and stir in the file powder.   Let the dish stand for 5 minutes.

I served this with 1 3/4 cups of gumbo, and 1/3 cup of mixed grains (brown rice) but you could eat it by itself, or with white rice if you prefer.  This added about 107 calories (not included in the calorie count for this recipe)

Makes 4 servings, about 1 3/4 cups each= 450 Calories

Appx 11 weight watchers points plus per serving

Roux plus veggies and sausage

    

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