Gumbo Lite – Under 200 calories

JULY 20, 2014 AT 8:29 PM   /   BY TONI SCOTT-DANIEL


I’m from New Orleans, so I love gumbo! The best pot of gumbo was always made in the home of someone’s grandma (usually mine). But with all the butter or oil from the rue and fatty sausages and chicken skin it could sometimes add a few pounds.  Here’s a recipe that will give you the same delicious taste but will cut your calories and fat in half. Prepared this way, you can enjoy this dish for under 200 calories!



SERVINGS: 4        Calories: 185     Fat Grams: 9



5 cups water

3 tablespoons all purpose flour

1 tablespoons corn starch

1 teaspoon Sauce browning (Gray Master)

12-16 pieces medium size shrimp with shells on

8oz Lump Crab meat

1 link hot Italian turkey sausage

1 cup of combined parsley, scallions, yellow onions and green peppers diced.

1 small tomato or 1/2 large diced

1 tablespoon gumbo file’

1 teaspoon Creole Seasoning salt

1/4 cups cooked brown rice




 Peel and devained shrimp. Set shrimp aside. Put shrimp peel in a medium size pot with 5 cups of water to make seafood stock. Bring pot to boil then let set for 5 minutes. Strain seafood stock into  a large container.



Add flour and corn starch to seafood stock; mix together until well blended. Pour into medium size pot and add sauce browning.  Turn pot on medium heat; mix until it starts to thicken. Add more water as needed to make the sauce less thick.



Add onion and pepper mixture, turkey sausage, crab meat, gumbo file’ and creole seasoning (to taste). Stir and let cook for about 15 minutes. Add shrimp and dices tomatoes; cook for 5 minutes.