Pork and sausage gumbo
6
Points®
Total time: 1 hr 14 min • Prep: 20 min • Cook: 54 min • Serves: 4 • Difficulty: Easy
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
Instructions
1
Sprinkle the flour evenly over the bottom of a large nonstick Dutch oven or heavy pot. Cook over medium-low heat, stirring occasionally, until the flour is fragrant and begins to color, about 5 minutes. Cook, stirring constantly, until the flour is the color of peanut butter, about 10 minutes longer. Transfer the flour to a small bowl. Wipe the pot clean.
2
Heat the oil in the Dutch oven over medium-high heat. Add the pork and sausage and cook until very lightly browned, 6–8 minutes. Transfer to a plate. Add the onion, bell pepper, celery, garlic, and water to the Dutch oven. Cook, stirring occasionally and scraping up the browned bits with a wooden spoon, until the vegetables are softened, 3–5 minutes.
3
Return the browned flour to the pot and cook, stirring, about 1 minute. Add the tomatoes with their juice, the okra, broth, thyme, salt, pepper, cayenne, and bay leaf. Return the pork and sausage to the pot; bring to a boil. Reduce the heat and simmer, covered, until the pork is tender and the liquid thickens slightly, about 20 minutes. Discard the bay leaf.
4
Put a mound of the rice in the center of each soup bowl. Ladle the gumbo around the rice. Yields 11⁄2 cups gumbo with 1⁄2 cup rice per serving.
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