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Chicken & Shrimp Gumbo- Diced chicken, vegetables, okra, & shrimp cooked in a decadent broth is delicious with every bite. Weight Watchers friendly. www.bitesofflavor.com

Chicken & Shrimp Gumbo

A healthy twist on the classic Cajun dish.  Diced chicken, vegetables, okra, and shrimp cooked in a decadent, perfectly spiced broth is delicious with every bite. 
Prep Time 15 mins
Cook Time 1 hr 30 mins
Total Time 1 hr 45 mins
Course Main Course
Cuisine American
Servings 4

Ingredients
  

  • 1 Carrot
  • 1 Red Bell Pepper, Seeds removed
  • 2 Celery Stalks
  • ½ Medium White Onion
  • 3 Cloves Garlic
  • 1 Pound Fresh Okra, (Use sliced frozen okra if you cannot find fresh)
  • 3 Roma Tomatoes
  • 1 ½ Pound Chicken Breast
  • 1 Pound Medium Shrimp, (Peeled and de-veined with tails off)
  • 2 Tablespoon Olive Oil, Divided
  • 2 Tablespoons White Whole Wheat Flour
  • 3 Cups Low Sodium Chicken Broth
  • 1 Tablespoon Tomato Paste
  • 2 Cups Water
  • 2 Bay Leaves
  • 3 Teaspoons Worcestershire Sauce
  • 2 Teaspoon Louisiana Hot Sauce
  • ½ Teaspoon Pepper
  • 1 Teaspoon Smoked Paprika
  • 1 Teaspoon Salt
  • 1 Tablespoon Cajun Seasoning, (I use Slap Yo Mama. Omit or use less to make less spicy)
  • 2 Tablespoons Cornstarch

Instructions
 

  • Dice onion, celery, carrot, and red bell pepper and set aside.
  • Dice garlic and set aside.
  • Dice tomatoes and set aside.
  • If okra is fresh, sliced okra into 1 inch slices and set aside. If okra is frozen, thaw and save for last steps of recipe directions.
  • Wash shrimp and pat dry. Season with salt and pepper and let sit on kitchen counter.
  • Dice chicken breast into 1 inch cubes, season with salt and pepper and set aside.
  • Heat cast iron skillet over medium heat and add 1 tablespoon oil.
  • Add chicken to skillet and cook for about 5 minutes on eat side. Transfer to a plate to rest.
  • Add 1 tablespoon oil to pot and reduce heat to medium low.
  • Slowly add flour and whisk until well combined, about 2 minutes, to make the roux.
  • Add half cup of chicken broth to help break up clumps.
  • Add celery, carrots, garlic, and bell pepper. Cook, stirring occasionally, until vegetables are tender, about 8 minutes. Reduce heat to low and cook 7 minutes. Remove from heat.
  • To a Dutch oven or large pot, add chicken broth and water and bring to a boil.
  • Add half the roux/veggie mixture, stirring rapidly until well combined.
  • Add the rest of the roux/veggie mixture, stirring rapidly until well combined.
  • Add chicken, dice tomatoes, tomato paste, Worcestershire sauce, Louisiana hot sauce, smoked paprika, bay leaves, and Cajun seasoning.
  • Reduce heat to simmer, cover, and cook for 45 minutes.
  • Make cornstarch slurry using two tablespoons cornstarch and two tablespoons liquid from pot.
  • Toss okra in lemon juice and let sit 5 minutes. This will help make the okra less slimy.
  • Add okra and cook until softened, about 5 minutes.
  • Add shrimp and cook for 5 minutes.
  • Remove and discard bay leaves.
  • Serve over brown rice.

Notes

Cooked gumbo is freezer friendly and freezes for up to 3 months.

Brown rice nutrition is not added to the Weight Watchers calculation. 
Nutrition is based on the Weight Watchers Freestyle Program guidelines. Nutrition calculated using Weight Watchers calculator.
NUTRITION: Serves 4, 2 Cups Per Serving- (3 SmartPoints Per Serving) CALORIES: 84 FAT: 7.8 SATURATED FAT: 1.1 CARBS: 3 FIBER: 0 SUGARS: 0.5 PROTEIN: 0.6