Yes, You Can Eat Gumbo On Weight Watchers (Here’s My Recipe)

This Weight Watchers gumbo features shrimp and sausage simmered in a seafood stock with bell pepper, onion, scallion, okra, and tomato paste. It’s thickened with okra and a roux which adds deep flavor and a fantastic mouth feel.

Creating a lighter gumbo

Creating a lighter gumbo while maintaining its rich flavor and thick texture was a fun challenge. I began with a dark roux, a combination of wheat flour and fat (butter or oil) slow-cooked until it turned a rich chocolate brown.

After many trials, I reduced the butter to just three tablespoons. I toasted the mixture as best as possible, then incorporated three more tablespoons of flour with a bit of stock. This resulted in a golden mix that needed just a bit more texture. I also added more okra to enhance the gumbo’s gelatinous quality and used low-fat turkey sausages.

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)

Preparation Time

• Prep time: 20 minutes
• Cook time: 1 hour
• Total time: 1 hour 20 minutes

Servings

• Servings: 6
• Serving size: About 1 1/2 cups
• 5 WW Points Per Serving. You can view the recipe on the WW App here. (WW login required.)

Instructions

1. Make the Roux:

In a large, heavy-bottomed pot, melt 3 tablespoons of butter over medium heat. Add 3 tablespoons of flour and stir continuously to make a roux. Cook, stirring frequently, until the roux turns a deep brown color, almost like chocolate, about 15-20 minutes. Be patient and keep stirring to avoid burning.

Once the roux reaches the desired color, incorporate the remaining 3 tablespoons of flour mixed with a bit of stock. This will help achieve the desired texture. Continue 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.

Why you should try this Gumbo Recipe?

Gumbo is one of those iconic American dishes you have to try at least once in your life. This recipe captures the essence of traditional gumbo while making it suitable for a healthier lifestyle. Achieving a gumbo that is both delicious and slightly lighter requires careful balance and attention to detail, and this recipe does just that.

1. Cultural Experience: Gumbo embodies the rich culinary traditions of Mardi Gras and New Orleans culture. Each bite offers a unique blend of ingredients that seem perfectly paired.

2. Weight Watchers Friendly: This lighter version is ideal for those on Weight Watchers, maintaining the dish’s essence with fewer points.

3. Rich Flavor: Despite its lighter profile, this gumbo bursts with flavor. The combination of smoked turkey sausage, shrimp, and okra creates a savory and satisfying dish.

Variations and Substitutions

1. Substitute shrimp with chicken or fish if seafood isn’t your preference.
2. Omit the sausage and shrimp, and add more vegetables like zucchini or mushrooms, and use vegetable broth.
3. Use chicken or beef sausage if you prefer another flavor.
4. Instead of okra, use filé powder (ground sassafras leaves) as a thickening agent.
5. Adjust the heat by adding or reducing cayenne pepper or including other spices like paprika or chili flakes.

Tips and Tricks for Making Gumbo

1. Patience is key when making the roux. Stir constantly over low heat to achieve the perfect chocolate-brown color without burning.
2. Slice and cook the okra separately before adding it to the gumbo to reduce its sliminess.
3. Add shrimp at the end of the cooking process to avoid overcooking and ensure it remains tender.
4. Let the gumbo sit for a few minutes after cooking to allow the flavors to meld together even more.