Gourmet food review

How far from "Just 4 ingredients" can I get - well I think this will show you. But this is so great I have to share it. This is one meal I make that my husband will even eat left overs. I calculated that it has about 7 points for one serving and that the recipe makes about 8 servings. Most of the points come from the flour and the chicken so you can cut the chicken and lower the points and probably cut some of the flour. I make it with whole wheat flour which gives is more bulk and lowers the points a bit. I actually like it better made with the whole wheat but you can make it with regular white flour also.

Ingredients

4 stalks celery, diced
1 large onion, diced
2 peppers, any color (I use one green and one yellow or red), seeded & diced
2 t – 1 T oil
4 oz. Chicken, boneless skinless, diced
1 c whole wheat flour
1 T Tony Chachere’s seasoning
1 T paprika
2 t thyme
3 t garlic
2 T parsley flakes
2 Bay leaves
Pepper
Salt, to taste
File Gumbo
Cayenne, if desired, to taste
2-32 oz cartons Swanson’s chicken broth, fat free, low sodium

Tip: Chopped up everything and measure all seasonings before you turn on the first burner!

Spray skillet with non-stick cooking spay (like Pam) and also add 2 teaspoons to 1 tablespoon of oil. Add all the vegetables and 2-3 teaspoons of Tony Chachere’s seasoning, and then spray the veggies with the cooking spray also. Cook until the veggies are wilted (If it gets dry add a little bit of the chicken broth). Add diced chicken to the veggies and continue cooking.

Meanwhile, add flour to a large, deep pot or Dutch oven. Stir constantly over medium high heat. The flour will turn about two to three shades deeper in color when that happens add the spices and continue to stir. DO NOT STOP STIRRING.

After about one minute, begin to add the chicken broth. Add a little bit at a time. It will first make a paste, just keep adding slowly and incorporate and then add more until you have incorporated an entire carton. When you have the first carton mixed into the flour add in the chicken and veggies and any juice from the pan. Cook this mixture for about 20 minutes then add the 2^nd carton and 1 tablespoon of file powder.

After gumbo has been cooking for about 30 minutes, check flavor for adding salt & pepper. Before serving add the lb. peeled shrimp.

Serve with brown rice if you wish or French bread.

"Laisse le bon temps rouler!"

Gumbo-Made without adding oil for roux!