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Message
Healthy(ish) Gumbo - Tips Needed
Posted on 9/18/14 at 11:18 pm
Posted on 9/18/14 at 11:18 pm
My brother in law is coming over for dinner this weekend and he is trying to lose weight. I wanted to cook a gumbo since he has been out of the state for a few years. Any tips on how to cut out some of the fat/calories, but keep a good taste?
7
Posted on 9/18/14 at 11:22 pm to buzwa
I gotta think if you make a seafood gumbo and don't add sausage it has to be pretty healthy. The only thing that is bad for you is the roux and that is only a cup of oil and flour for an entire pot.
Posted on 9/18/14 at 11:23 pm to buzwa
besides salt, sausage, and white rice, gumbo shouldnt be that bad for you. unless he is a super health guy, gumbo shouldnt be something you have to alter to make it more healthy to eat imo
Posted on 9/18/14 at 11:26 pm to 8thyearsenior
quote:
I gotta think if you make a seafood gumbo and don't add sausage it has to be pretty healthy. The only thing that is bad for you is the roux and that is only a cup of oil and flour for an entire pot.
You could even cut the oil to 3/4 cup to 1 cup flour. And you could serve quinoa instead of rice although a 50-50 split of quinoa and rice is pretty good.
Posted on 9/18/14 at 11:29 pm to Zappas Stache
quote:
you could serve quinoa instead of rice
Get this shite out of here you dirty hippy.
Posted on 9/18/14 at 11:43 pm to CT
serve brown rice or an all turkey gumbo 
Posted on 9/19/14 at 12:14 am to buzwa
quote:
I wanted to cook a gumbo since he has been out of the state for a few years.
Make the trashiest gumbo you can. Let him enjoy it. Take a nice long 45 minute walk after. It's a good way to have a nice conversation without distractions such as tv, and wireless devices.
Posted on 9/19/14 at 12:35 am to buzwa
You don't have to wring every last gram of fat out of it in order for it to be healthy. Use olive oil for the roux and either turkey or shrimp for the protein, lean andouille for the smoke. Sometimes the absence of fat leads to never having a feeling of satiety and you wind up eating more carbs to fill the void. That's not healthy either.
Posted on 9/19/14 at 6:59 am to CT
Posted on 9/19/14 at 7:11 am to OTIS2
Make a dry roux with no oil. Its not bad.
Don't mess with the rice.
Don't mess with the rice.
Posted on 9/19/14 at 7:13 am to OTIS2
Gumbo Z'herbes
I cooked it and it was delicious. Maybe hold back on the meat and it will be healthy.
LINK
ngredients
1 bunch mustard greens
1 bunch collard greens
1 bunch turnips
1 bunch watercress
1 bunch beet tops
1 bunch carrot tops
1 bunch spinach
½ head lettuce
½ head cabbage
2 medium onions, chopped
4 cloves garlic, mashed and chopped
Water (2 -3 qt.)
1 lb. smoked sausage
1 lb. smoked ham
1 lb. brisket stew meat
1 lb. boneless brisket
1 lb. hot chaurice*
5 Tbsp. flour
1 tsp. thyme leaves
1 Tbsp. salt
1 tsp. cayenne pepper
1 tsp. filé powder
Steamed rice
I cooked it and it was delicious. Maybe hold back on the meat and it will be healthy.
LINK
ngredients
1 bunch mustard greens
1 bunch collard greens
1 bunch turnips
1 bunch watercress
1 bunch beet tops
1 bunch carrot tops
1 bunch spinach
½ head lettuce
½ head cabbage
2 medium onions, chopped
4 cloves garlic, mashed and chopped
Water (2 -3 qt.)
1 lb. smoked sausage
1 lb. smoked ham
1 lb. brisket stew meat
1 lb. boneless brisket
1 lb. hot chaurice*
5 Tbsp. flour
1 tsp. thyme leaves
1 Tbsp. salt
1 tsp. cayenne pepper
1 tsp. filé powder
Steamed rice
This post was edited on 9/19/14 at 7:15 am
Posted on 9/19/14 at 7:31 am to BugAC
Thanks for the tips everyone.
Posted on 9/19/14 at 8:25 am to buzwa
Swap brown rice for the white rice, and make the gumbo ahead. The fat will rise to the top and is then easily removed. Use more lean protein than usual (more chicken, less sausage), and serve several veg sides. Skip the friench bread or potato salad on the side. Good fresh fruit for dessert.
Posted on 9/19/14 at 9:24 am to buzwa
Tofu gumbo?
Seriously though, use a lean sausage and cook ahead of time and drain thoroughly and roll around in paper towels to remove rendered fat.
I wouldn't use olive oil, as it breaks down under high heat, and roux can get very hot. Maybe an oil that is an olive oil mix.
Use chicken breast meat. Certainly turkey breast would be a healthier alternative.
Ultimately, I agree with above poster. Make the fattiest, most flavorful gumbo you can. Then work off the calories/fat.
Seriously though, use a lean sausage and cook ahead of time and drain thoroughly and roll around in paper towels to remove rendered fat.
I wouldn't use olive oil, as it breaks down under high heat, and roux can get very hot. Maybe an oil that is an olive oil mix.
Use chicken breast meat. Certainly turkey breast would be a healthier alternative.
Ultimately, I agree with above poster. Make the fattiest, most flavorful gumbo you can. Then work off the calories/fat.
Posted on 9/19/14 at 9:54 am to BayouBlitz
Why is everyone saying turkey instead of chicken? 
Posted on 9/19/14 at 9:56 am to mouton
Posted on 9/19/14 at 10:05 am to BayouBlitz
It is lower in calories but I dont know if I would say it is "much" healthier.
Posted on 9/19/14 at 10:32 am to buzwa
Stick with white poultry meat rather than dark, pre-brown the sausage and drain, take any grease off the top from the meats and he can opt to have a protein loaded bowl and leave off the rice or eat brown. That should be enough, seriously. There's not much roux in one bowl of gumbo unless you make muddy thick gumbo that's more like a stew than gumbo.
If you don't want to brown the sausage, cut it in half pieces, put it in boiling water, cut the heat and let it soak for 15 minutes. Dry it on paper towels and you will have lost most of the grease that way.
If you don't want to brown the sausage, cut it in half pieces, put it in boiling water, cut the heat and let it soak for 15 minutes. Dry it on paper towels and you will have lost most of the grease that way.
Posted on 9/19/14 at 1:07 pm to buzwa
Dry roux
Fat Free Swansons stock
Tasso
Skinless chicken
Fat Free Swansons stock
Tasso
Skinless chicken
Posted on 9/19/14 at 1:09 pm to Gris Gris
quote:
Stick with white poultry meat rather than dark
never understood this. protein is protein right?
seems like dark meat is just less dry.
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