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Recipe of the Week
Quick Gumbo
Authentic gumbo begins with a roux, which is made by cooking flour in butter until it's a deep rich brown, and ends with file powder, which is stirred in after the gumbo is removed from the heat. Our easy version of this Creole favorite showcases shrimp, chicken, and kielbasa in a savory broth. Use frozen silced okra if your market doesn't have fresh.
Makes 4 servings.
4 teaspoons olive oil
1 green bell pepper, seeded and chopped
1 celery stalk, chopped
6 scallions, sliced
1 garlic clove, minced
1 (14 1/2 ounce) can crushed tomatoes
2 cups Basic Chicken Stock or low-sodium chicken broth
1 cup trimmed sliced fresh or thawed frozen okra
1/2 teaspoon dried thyme
1 bay leaf
1/8-1/4 teaspon cayenne
1/2 cup regular long-grain rice
1/2 pound shrimp, peeled and deveined
1/4 pound skinless boneless chicken breast, cut into 1/2 inch pieces
1 (2-inc) piece kielbasa, cut into 8 slices
1. In a large nonstick saucepan over medium heat, heat the oil. Saute the bell pepper, celery, scallions, and garlic until softened, about 5 minutes, Stir in the tomatoes, stock, okra, thyme, bay leaf, and cayenne; bring to a boil. Reduce the heat and simmer, covered, 15 minutes.
2. Stir in the rice and simmer, covered, 15 minutes. Add the shrimp, chicken, and kielbasa; simmer, covered, until the shrimp is pink, the chicken is cooked through, and the rice is tender, about 5 minutes longer, Discard the bay leaf.
Per serving (1/4 of soup); 295 Cal, 8g Fat, 2g Sat Fat, 0g Trans Fat, 104mg Chol, 651mg Sod, 35g Carb, 4g Fib, 22g Prot, 108mg Calc.
Points value: 6
Source: WeightWatchers New Complete Cookbook
Authentic gumbo begins with a roux, which is made by cooking flour in butter until it's a deep rich brown, and ends with file powder, which is stirred in after the gumbo is removed from the heat. Our easy version of this Creole favorite showcases shrimp, chicken, and kielbasa in a savory broth. Use frozen silced okra if your market doesn't have fresh.
Makes 4 servings.
4 teaspoons olive oil
1 green bell pepper, seeded and chopped
1 celery stalk, chopped
6 scallions, sliced
1 garlic clove, minced
1 (14 1/2 ounce) can crushed tomatoes
2 cups Basic Chicken Stock or low-sodium chicken broth
1 cup trimmed sliced fresh or thawed frozen okra
1/2 teaspoon dried thyme
1 bay leaf
1/8-1/4 teaspon cayenne
1/2 cup regular long-grain rice
1/2 pound shrimp, peeled and deveined
1/4 pound skinless boneless chicken breast, cut into 1/2 inch pieces
1 (2-inc) piece kielbasa, cut into 8 slices
1. In a large nonstick saucepan over medium heat, heat the oil. Saute the bell pepper, celery, scallions, and garlic until softened, about 5 minutes, Stir in the tomatoes, stock, okra, thyme, bay leaf, and cayenne; bring to a boil. Reduce the heat and simmer, covered, 15 minutes.
2. Stir in the rice and simmer, covered, 15 minutes. Add the shrimp, chicken, and kielbasa; simmer, covered, until the shrimp is pink, the chicken is cooked through, and the rice is tender, about 5 minutes longer, Discard the bay leaf.
Per serving (1/4 of soup); 295 Cal, 8g Fat, 2g Sat Fat, 0g Trans Fat, 104mg Chol, 651mg Sod, 35g Carb, 4g Fib, 22g Prot, 108mg Calc.
Points value: 6
Source: WeightWatchers New Complete Cookbook
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