Recipe - Lowfat Gumbo

2 qt Lowsodium chicken broth
1 tablespoon Peanut oil
1 lg Yellow onion, minced
1 lg Tomato, peeled, seeded, dice
One half cup Red bell pepper, minced
One half cup Green bell pepper, minced
One half cup Celery, chopped
5 Cloves garlic, peeled and
crushed
2 md Bay leaf
1 pn Dried thyme
1 pn Dried oregano
1 cup Chicken, cubed
One half pound Small shrimp, cleaned
1 teaspoon Creole seasoning
1 pn Cayenne
One half cup FatFree Roux, (recipe
follows)
3 cup Cooked rice
Hot pepper sauce

1. Place chicken broth in a saucepan and bring to a simmer over medium
heat. Cover the pot; remove from heat. 2. In a large, heavy stockpot heat
peanut oil over medium heat. Add onion, tomato, bell pepper, celery,
garlic, bay leaves, thyme and oregano, and saute, stirring frequently, for
about 20 minutes or until vegetables are soft. 3. Add smoked chicken,
shrimp, Creole seasoning and cayenne pepper to vegetables, and cook for 5
minutes, stirring frequently. Gradually stir in the precooked roux 1 tbsp.
at a time, stirring constantly. 4. Slowly add the warm broth to the
stockpot, 1.2 cup at a time, stirring well to incorporate. Adjust seasoning
to taste. Lower the heat and simmer the gumbo for 30 to 40 minutes,
stirring from time to time. Serve immediately over hot rice and pass hot
pepper sauce at the table.

FAT FREE ROUX (Makes 2 cups)

Store excess in an airtight container in the refrigerator or freezer. It
will keep indefinitely.

1. Preheat oven to 375 degrees F. Place 2 cups allpurpose flour in a heavy
roasting pan and put it in the oven. When the flour begins to brown, after
about 25 minutes, open the oven and stir with a wooden spoon, breaking up
any lumps. 2. Continue to stir the flour every 5 minutes, for about an
hour, or until it turns a nutbrown color. Remove the roux from the oven
and let it cool. When cool, strain the roux through a sieve to remove any
lumps.

NOTES : The recipe calls for smoked chicken...but I entered it as regular
chicken to be able to access the nutritional information (since smoked
chicken isn't in the database).
Recipe by: American Health Magazine March '97 Posted to MCRecipe Digest
V1 #515 by "J.Benson" cejab@cin.net on Mar 14, 1997