Low Fat Chicken and Shrimp Gumbo
Dive into the rich flavors of the South with this Low Fat Chicken and Shrimp Gumbo, a lighter take on the classic Louisiana comfort food. Packed with tender chicken breast, succulent shrimp, and a vibrant medley of vegetables like okra, bell peppers, and celery, this gumbo boasts bold Creole spices without the extra fat. The dish is simmered to perfection in a savory low-sodium chicken broth with tomatoes and aromatic seasonings like paprika and thyme, and it's finished with optional gumbo file powder for a traditional touch. Served over hearty brown rice and garnished with fresh parsley, this guilt-free gumbo is a wholesome yet satisfying meal that's perfect for family dinners or meal prep. Ready in just over an hour, it’s a delicious way to embrace classic Southern flavors while staying health-conscious.
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Recipe Information
Ingredients
- 1 pound Skinless boneless chicken breast
- 1 pound Raw shrimp (peeled and deveined)
- 2 tablespoons Olive oil
- 1 medium Yellow onion (diced)
- 2 stalks Celery (diced)
- 1 medium Bell pepper (diced, preferably green)
- 3 cloves Garlic (minced)
- 4 cups Low-sodium chicken broth
- 1 14-ounce can Diced tomatoes (no salt added, with juice)
- 2 cups Okra (sliced, fresh or frozen)
- 2 whole Bay leaves
- 1 teaspoon Paprika
- 0.25 teaspoons Cayenne pepper (optional, adjust to spice level)
- 0.5 teaspoons Dried thyme
- 1 teaspoon Gumbo file powder (optional)
- 3 cups Brown rice (cooked, for serving)
- 0.5 teaspoons Salt
- 0.5 teaspoons Black pepper
- 2 tablespoons Fresh parsley (chopped, for garnish)
Instructions
Heat 1 tablespoon of olive oil in a large Dutch oven or heavy-bottomed pot over medium heat.
Cut the chicken breast into bite-sized pieces and season lightly with salt and pepper. Add the chicken to the pot and cook until no longer pink, about 5-7 minutes. Remove the chicken and set aside.
Add the remaining 1 tablespoon of olive oil to the pot. Stir in the diced onion, celery, and bell pepper, cooking until softened, about 5 minutes.
Add the minced garlic and stir for 30 seconds, until fragrant.
Pour in the chicken broth and diced tomatoes (with juice). Add the sliced okra, bay leaves, paprika, cayenne pepper (if using), and dried thyme. Stir to combine.
Return the cooked chicken to the pot and bring the mixture to a gentle simmer. Reduce the heat to low and let it cook, uncovered, for 25 minutes, stirring occasionally.
Add the raw shrimp to the pot and simmer for an additional 5-7 minutes, or until the shrimp are pink and cooked through.
If desired, stir in gumbo file powder for additional flavor and slight thickening.
Remove the bay leaves and taste to adjust seasoning with additional salt or black pepper, as needed.
Serve the gumbo hot over cooked brown rice and garnish with fresh chopped parsley.
Nutrition Facts
Calories |
2511 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 57.3 g | 73% | |
| Saturated Fat | 11.2 g | 56% | |
| Polyunsaturated Fat | 2.7 g | ||
| Cholesterol | 1307 mg | 436% | |
| Sodium | 2373 mg | 103% | |
| Total Carbohydrate | 220.1 g | 80% | |
| Dietary Fiber | 33.8 g | 121% | |
| Total Sugars | 35.8 g | ||
| Protein | 286.4 g | 573% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 816 mg | 63% | |
| Iron | 13.3 mg | 74% | |
| Potassium | 4919 mg | 105% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
