*  Exported from  MasterCook  *

                               Lowfat Gumbo

Recipe By     : American Health Magazine, Mar 1997
Serving Size  : 6    Preparation Time :0:00
Categories    : Soups

  Amount  Measure       Ingredient -- Preparation Method
--------  ------------  --------------------------------
   2      qt            Low-sodium chicken broth
   1      tb            Peanut oil
   1      lg            Yellow onion -- diced
   1      lg            Tomato -- peeled, seeded, dice
     1/2  c             Red bell pepper -- diced
     1/2  c             Green bell pepper -- diced
     1/2  c             Celery -- chopped
   5      cl            Garlic -- peeled and crushed
   2      md            Bay leaf
   1      pn            Dried thyme
   1      pn            Dried oregano
   1      c             Smoked chicken -- cubed
     1/2  lb            Small shrimp -- cleaned
   1      ts            Creole seasoning
   1      pn            Cayenne
     1/2  c             Fat Free Roux (recipe follows)
   3      c             Cooked rice
                        Hot pepper sauce

Place chicken broth in a saucepan and bring to a simmer over medium
heat. Cover the pot; remove from heat.

In a large, heavy stockpot heat peanut oil over medium heat. Add
onion, tomato, bell pepper, celery, garlic, bay leaves, thyme, and
oregano, and saute, stirring frequently, for about 20 minutes or
until vegetables are soft.

Add smoked chicken, shrimp, Creole seasoning and cayenne pepper to
vegetables, and cook for 5 minutes, stirring frequently. Gradually
stir in the precooked roux 1 tbsp. at a time, stirring constantly.

Slowly add the warm broth to the stockpot, 1/2 cup at a time,
stirring well to incorporate. Adjust seasoning to taste. Lower the
heat and simmer the gumbo for 30 to 40 minutes, stirring from time to
time. Serve immediately over hot rice and pass hot pepper sauce at
the table.

Fat Free Roux:

Store excess in an airtight container in the refrigerator or freezer.
It will keep indefinitely.

Preheat oven to 375°F. Place 2 cups all-purpose flour in a heavy
roasting pan and put it in the oven. When the flour begins to brown,
after about 25 minutes, open the oven and stir with a wooden spoon,
breaking up any lumps.

Continue to stir the flour every 5 minutes, for about 1 hour, or
until it turns a nut-brown color. Remove the roux from the oven and
let it cool. When cool, strain the roux through a sieve to remove any
lumps.

Yield: 2 Cups


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