Enjoy Gumbo on Your Weight Watchers Journey with My Recipe

Are you craving the rich flavors of gumbo but worried about your Weight Watchers goals? Look no further! In my latest blog post, I share my recipe for a delicious Weight Watchers-friendly gumbo that’s both satisfying and nutritious. With succulent shrimp, savory sausage, and a blend of vegetables, this gumbo is simmered to perfection in a seafood stock that’ll have your taste buds dancing. I’ve cracked the code to creating a lighter gumbo without sacrificing flavor or texture, so you can enjoy every spoonful guilt-free. Dive into my recipe now and savor the taste of Louisiana without derailing your healthy eating journey!

Ingredients

• 3 tablespoons light butter (42 g)
• 6 tablespoons all-purpose flour (24 g)
• 1 medium onion, chopped (about 1 cup or 150 g)
• 1 bunch green onions (scallions), chopped (about 1 cup or 100 g)
• 1 red bell pepper, chopped (about 1 cup or 150 g)
• 1 cup okra, sliced (100 g)
• 2 tablespoons tomato paste (30 g)
• 1 teaspoon dried oregano (1 g)
• 1 teaspoon salt (6 g)
• 1/2 teaspoon black pepper (1 g)
• 1/4 teaspoon cayenne pepper, optional (0.5 g)
• 4 cups fish stock (950 ml)
• 1 bay leave
• 8 ounces smoked turkey sausage, low fat, sliced (225 g)
• 1 pound shrimp, peeled and deveined (450 g)

Instructions

1. Make the Roux

In a large pot over medium heat, melt 3 tablespoons of butter. Stir in 3 tablespoons of flour continuously to create a roux, cooking until it turns deep brown, resembling chocolate, about 15-20 minutes. Be patient and avoid burning. Incorporate the remaining 3 tablespoons of flour mixed with stock to achieve the desired texture, stirring until well combined.

2. Add Vegetables

Once the roux is ready, add the chopped onion, green onions, and red bell pepper. Sauté until the vegetables are soft, about 5 minutes.

3. Incorporate Okra and Tomato Paste

Add the sliced okra and tomato paste to the pot. Stir well to combine and cook for another 5 minutes, allowing the tomato paste to caramelize slightly.

4. Season and Add Stock

Sprinkle in the oregano, salt, black pepper, and cayenne pepper (if using). Pour in the fish stock and add the bay leaves. Stir everything together, scraping the bottom of the pot to release any browned bits.

5. Simmer

Bring the mixture to a simmer. Reduce the heat to low and let it cook for about 30 minutes, stirring occasionally to ensure nothing sticks to the bottom.

6. Cook the Sausage

In a separate skillet, brown the sliced turkey sausage over medium heat for about 5 minutes. This step adds flavor and helps reduce excess fat.

7. Combine Sausage and Shrimp

Add the browned sausage to the pot. Continue to simmer for another 10 minutes. Finally, add the shrimp and cook until they are pink and opaque, about 5 minutes.

8. Adjust Seasoning and Serve

Taste the gumbo and adjust the seasoning with more salt and pepper if necessary. Remove the bay leaves before serving.

Variations and Substitutions

• Substitute Seafood: Swap shrimp with chicken or fish if you prefer poultry or a different protein.
• Vegetarian Option: Omit sausage and seafood, increase vegetables like zucchini or mushrooms, and use vegetable broth for a meat-free version.
• Different Sausage Flavors: Use chicken or beef sausage for varied flavors, adjusting based on your preference.
• Thickening Agent: Replace okra with filé powder (ground sassafras leaves) for thickening the gumbo.
• Adjust Spice Level: Customize the heat by adding or reducing cayenne pepper, or incorporate spices like paprika or chili flakes for a different flavor profile.

Tips and Tricks for Making Gumbo

• Roux Perfection: Patience is crucial when making the roux. Stir continuously over low heat to achieve a rich chocolate-brown color without burning.
• Okra Prep: Slice and cook the okra separately before adding it to the gumbo to reduce its sliminess and enhance texture.
• Shrimp Timing: Add shrimp towards the end of cooking to prevent overcooking and preserve its tender texture.
• Flavor Fusion: Allow the gumbo to rest for a few minutes after cooking to let the flavors meld together for a more harmonious taste.