Recipe(tried): Lowfat Gumbo (with fat free, baked roux)

LOWFAT GUMBO

2 quarts low-sodium chicken broth
1 tablespoon peanut oil
1 large yellow onion, diced
1 large tomato, peeled, seeded, diced
1/2 cup diced red bell pepper
1/2 cup diced green bell pepper
1/2 cup chopped celery
5 cloves garlic, peeled and crushed
2 medium bay leaf
1 pinch dried thyme
1 pinch dried oregano
1 cup smoked chicken, cut in cubes
1/2 lb small shrimp, cleaned
1 teaspoon Creole seasoning
1 pinch ground cayenne pepper
1/2 cup Fat Free Roux, (recipe follows)
3 cups cooked rice (for serving)
Hot pepper sauce (for serving)

Place chicken broth in a saucepan and bring to a simmer over medium heat. Cover the pot; remove from heat.

In a large, heavy stockpot heat peanut oil over medium heat. Add onion, tomato, bell pepper, celery, garlic, bay leaves, thyme and oregano, and saute, stirring frequently, for about 20 minutes or until vegetables are soft.

Add smoked chicken, shrimp, Creole seasoning and cayenne pepper to vegetables, and cook for 5 minutes, stirring frequently.

Gradually stir in the 1/2 cup precooked Fat Free Roux 1 tbsp. at a time, stirring constantly. Slowly add the warm broth to the stockpot, 1/2 cup at a time, stirring well to incorporate. Adjust seasoning to taste. Lower the heat and simmer the gumbo for 30 to 40 minutes, stirring from time to time.

Serve immediately over hot rice and pass hot pepper sauce at the table.

Makes 6 servings

FAT FREE ROUX
Makes 2 cups

2 cups all-purpose flour

Preheat oven to 375 degrees F.

Place flour in a heavy roasting pan and put it in the oven. When the flour begins to brown, after about 25 minutes, open the oven and stir with a wooden spoon, breaking up any lumps. Continue to stir the flour every 5 minutes, for about an hour, or until it turns a nut-brown color. Remove the roux from the oven and let it cool.

When cool, strain the roux through a sieve to remove any lumps. Store excess in an airtight container in the refrigerator or freezer. It will keep indefinitely.