Healthy Southern Seafood Gumbo from Everyday Health’s Recipe Rehab

Healthy Southern Seafood Gumbo

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.

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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