Pork and sausage gumbo
7
7
7
Smartpoints value per serving
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(s)
¼ pound(s), sweet Italian links, casings removed
uncooked red onion(s)
1 medium, chopped
green pepper(s)
1 medium, seeded and chopped
uncooked celery
2 rib(s), medium, chopped
garlic clove(s)
3 medium 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