Healthy Southern Seafood Gumbo from Everyday Health’s Recipe Rehab

Healthy Southern Seafood GumboSeafood 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.

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

One thought on “Healthy Southern Seafood Gumbo from Everyday Health’s Recipe Rehab

  1. Pot Sets

    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.

    Reply

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