Seafood gumbo is yummy, but not so good for you even though it’s filled with healthy ingredients like crab, shrimp and vegetables. However, it’s the flour-based roux, dark chicken meat, sausage and rice that add on the fat and calories. In this week’s episode of Recipe Rehab, Chef Aida goes head to head with Chef Jet to slash over 1,000 calories from the Edward’s family seafood gumbo. Who do you think should win?
I liked that Chef Aida used okra and kept the Andouille sausage in the gumbo. I thought that Chef Jet’s minimal use of brown rice was smart. I also liked that he used catfish instead of crab since it’s more affordable.
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ORIGINAL RECIPE NUTRITION FACTS Servings: 8 Amount Per Serving Calories: 1635 Total Fat: 102.57g Cholesterol: 578mg Sodium: 3424mg Total Carbs: 38.08g Dietary Fiber: 2.23g Sugars: 4.90g Protein: 100.25g |
CHEF JET NUTRITION FACTS Servings: 6 Amount Per Serving Calories: 293 Total Fat: 6.67g Cholesterol: 94mg Sodium: 557mg Total Carbs: 24.28g Dietary Fiber: 3.68g Sugars: 6.56g Protein: 25.19g |
CHEF AIDA NUTRITION FACTS NUTRITION FACTS Servings: 8 Amount Per Serving Calories: 386 Total Fat: 15.29g Cholesterol: 130mg Sodium: 1354mg Total Carbs: 28.07g Dietary Fiber: 3.77g Sugars: 4.87g Protein: 28.90g |
Original Seafood Gumbo recipe
- Used 12 chicken thighs AND 12 chicken drumsticks (all fatty dark meat with skin)
- Used 2 pounds smoked pork sausage
- Used 2 pounds crab
- Used 3 pounds shrimp
- Used ¾ cup bacon fat
- Used 1 cup white flour
- Used beef bouillon cubes (super high in sodium)
Chef Jet’s recipe
- Eliminated the chicken
- Replaced pork sausage with turkey sausage and cut down to 9 ounces
- Replaced crab with 1 pound catfish fillets
- Cut back to 1 1/2 pounds shrimp
- Used 1 tablespoon each oil and butter and eliminated bacon fat
- Reduced flour to 1/4 cup
- Replaced bouillon cubes with low sodium chicken broth
- Added tomatoes
Chef Aida’s recipe
- Eliminated the chicken
- Reduced amount of pork sausage to 12 ounces
- Reduced amount of crab to 1 pound
- Cut back to 1 pound shrimp
- Used 2 tablespoons oil and eliminated bacon fat
- Replaced white flour with whole wheat and reduced amount to 1/2 cup
- Replaced bouillon cubes with low sodium chicken broth
- Added tomatoes and okra
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Well, these two versions of a healthy gumbo is a toss up for choosing one over the other. I like them both very much…but I shall vote for Chef Jet. Using turkey sausage in place of pork sausage and using catfish fillets instead of crab meat sounds incredibly delicious and very creative. I only use brown rice these days. Though, I love okra in my gumbo, I would just simply add it to Chef Jet’s recipe if I choose and still have the reduced calories and good nutritional values.