Sunday, November 20, 2011

Recipe: Magic Weightloss Gumbo

Colorful, satisfying & delicious.
My version is very mild, increase the jalapeno (or substitute serrano)
and the cayenne if you like it hotter!

This is the closest thing to a magic weight loss potion I have.  Under 200 calories, almost half of them from protein and only 25% from fat. Filling as all get-out. Satifsying blend of colors, textures and flavors.

The most important thing is that I LOVE it so much, I can eat a bowl with a handful of Oyster crackers for lunch and then have two bowls for dinner. Every day until it's gone.

Not all gumbo is weight-loss friendly, of course. Some recipes I've seen have over 500 calories per bowl! The secret here is lots of lean meat (turkey breast and shrimp) and vegetables (okra packs a LOT of fiber, be generous with it!) and less sausage and rice.  

Lauren's Magic Gumbo

  • 1 1/2 pounds Turkey Breast (I buy tenderloins), cubed
  • 4 links Andouille sausage (mine are 190 calories per link)
  • 6 stalks celery
  • 5 large carrots
  • one small onion
  • 1/4 jalapeno pepper (for a mild batch, or to taste)
  • 2/3 cup basmati rice
  • 32 oz chicken broth
  • 3 cups water
  • 14.5 oz can diced tomatoes
  • 2 cups sliced fresh Okra
  • 1 lb raw shrimp, peeled (cut in half if they're large)
  • 1/4 tsp cayenne (or to taste)
Cube the turkey, slice the sausage links, and saute together in a  nonstick dutch oven with a little cooking spray while you chop the vegetables.

Add onion, celery, carrot and jalapeno to the pot (optional: you could add colored bell peppers here, too). Cook over medium heat until turkey is no longer pink and vegetables are softened. Stir in the rice and saute just a few more minutes.

Add chicken broth, cayenne pepper, and water. Bring to a boil, reduce heat, and simmer for 20-25 minutes.

Stir in tomatos, shrimp and okra. Cook just until shrimp are pink.

Per one-cup (two ladle) serving:
185 calories, 26% from fat, 22% carbs, 49% protein.
Total Fat 5.3g; Saturated Fat 1.34g; Cholesterol 65mg; Sodium 628mg; Total Carbohydrate 10.5g; Dietary Fiber 2.23g; Sugars 2.67g; Protein 22.92g


This makes a huge batch of about 13 cups of gumbo, which will feed me for four or five days straight! Of course you can halve the recipe, freeze half, or invite company over if you prefer.
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