Pork and sausage gumbo
7
Points®
Total Time
1 hr 14 min
Prep
20 min
Cook
54 min
Serves
4
Difficulty
Moderate
Gumbo, a Cajun soup-like dish, is often prepared with at least 1/4 cup oil. This is a terrific low-fat version, with all of the richness of the classic. Instead of making a roux by cooking equal amounts of flour and oil to a rich caramel hue, we toast the flour and cook it “dry” to lend the gumbo depth of flavor. If you're looking to cut down on prep time for the day-of, you can cut up the onion, bell pepper, and celery a day ahead and store in zip-close plastic bags in the refrigerator. The garlic, however, is best if minced just before being used.
Ingredients
All-purpose flour
3 Tbsp
Olive oil
1 Tbsp
Uncooked lean pork tenderloin
¾ pound(s), trimmed of all visible fat and cut into 1⁄2-inch chunks
Low-fat sausage
¼ pound(s), sweet Italian links, casings removed
Red onion
1 medium, chopped
Green bell pepper
1 medium, seeded and chopped
Celery
2 rib(s), medium, chopped
Garlic
3 clove(s), minced
Water
½ cup(s)
Canned diced tomatoes
14½ oz
Frozen okra
10 oz, package
Reduced sodium chicken broth
2 cup(s)
Dried thyme
1 tsp
Table salt
½ tsp
Black pepper
¼ tsp, freshly ground
Cayenne pepper
¼ tsp
Bay leaf
1 leaf/leaves
Cooked white rice
2 cup(s), hot