Lowfat Chicken Gumbo Soup Recipes

LOWFAT CHICKEN GUMBO SOUP

Steps:

• In large heavy pan over medium heat, heat 2 T liquid Butter Buds and then stir in the following: onions, celery, green pepper, garlic, thyme and bay leaf. Saute for 3 minutes.
• Stir in the following ingredients: tomatoes, chicken soup base, hot water, rice, veg gumbo (or okra), chicken breast, Worcestershire and red pepper. Heat to boiling, stirring frequently. Reduce heat and gently boil for 15 minutes, stirring occasionally until rice is tender. Discard bay leaf.
• In small bowl with wire whisk, blend 2 T cornstarch with 1/4 cup cold water til smooth. Gradually pour paste into hot soup while stirring vigorously. Heat to boiling over medium heat, stirring constantly. Boil and stir one minute before serving.
• Serve with hot sauce on the side.

CHICKEN GUMBO SOUP

Steps:

• Bring the water to a boil. Add the garlic powder and the hot pepper sauce. Put the carrots and mushrooms into the pot of water. Cook for five minutes.
• Add the okra, wild rice, and chicken cubes. Turn heat to low, and cook for three hours.
• Add the spiral pasta, and cook for ten minutes. Add salt and pepper to taste. Serve hot, garnished with green onions.

CHICKEN 'N RICE GUMBO

Steps:

• Mix chicken, sausage, celery, carrot, onion, tomatoes, water, bouillon granules, and thyme in 4- to 5- quart.
• slow cooker.
• Cover and cook on Low for 61/2 to 7 hours.
• Add thawed okra and cook for 20 minutes longer.
• Spoon soup over rice in individual soup bowls.
• Serve with red pepper sauce.

REDUCED FAT CHICKEN AND SAUSAGE GUMBO

Steps:

• For the dry roux: In a heavy skillet over medium-high heat, heat the flour, stirring constantly with a spatula or whisk that scrapes the bottom of the skillet clean. Stir constantly to keep the flour browning evenly. When steam comes off the flour, reduce heat and keep stirring. Do not burn. Continue until it reaches a tan color. To test, remove from heat, stirring for 1 minute off-heat and place some of the mixture into a drop or two of water and force it to mix with the back of a spoon. You are looking for a mahogany color. When complete,remove from heat and continue stirring until cooking stops; then let stand a while to cool. This can be made ahead and stored in a zip-lock freezer bag in the freezer.
• Remove the skin and fat from the chicken. Cook with water to cover and cool. Debone and chop the chicken into small chunks. Reserve the liquid.
• In another large skillet, over a medium flame with a small amount of oil, heat the onions, peppers and celery; cook until the onions are clear, then add the smoked sausage and andouille. Add the broth from above and the garlic. Bring to a boil and reduce to a simmer. Mix the roux with water, whisking to be sure the roux is evenly wet and add to the gumbo. Now check the liquid, adding some broth or hot water if needed. It should have the color of the roux and be just slightly thickened. Simmer for about 30 minutes. Add salt and black pepper to taste, then add ground red (cayenne) pepper -- enough to just prick the tongue. About 5- 10 minutes before removing from heat, add the green onion tops and parsley. To serve, put a scoop of rice in your bowl and ladle on the gumbo. You should have plenty of French bread to complete your meal, and then top it off with a good tossed salad.

EASY GUMBO SOUP

Steps:

• Heat vegetable oil over medium heat in a large stock pot. Add garlic, celery, bell peppers, onion, oregano, Creole seasoning, and pepper. Cook, stirring occasionally, until vegetables are crisp-tender, about 10 minutes.
• Sprinkle flour over vegetable mixture and mix well. Cook until golden brown, about 5 minutes.
• Pour in chicken stock, water, rice, okra, sausage, tomatoes, and hot sauce. Bring to a boil; reduce heat and simmer until sausage is heated through and vegetables are tender, about 5 minutes. Stir in cooked chicken and heat through, about 5 minutes more. Adjust seasonings to taste.

LOW-FAT GUMBO

Steps:

• Heat broth and mix hot spices, celery, bell pepper, and garlic till softened.
• Add stewed tomatoes, okra, salt and pepper, and hot sauce - I added more extra spicy mix.
• Let simmer at least 20 minutes.
• Add shrimp onions, corn, and a little garlic powder.
• Can be served over rice.