Donald'S De-Calorized Gumbo
A hearty and flavorful gumbo featuring tender chicken and okra, simmered to perfection with a rich, de-calorized roux. Perfect for comforting family dinners.
Ingredients
Instructions
- Cook the chopped okra in 2 tablespoons of shortening until tender and no longer slimy.
- Brown the all-purpose flour in 4 tablespoons of shortening to make a roux.
- Add all ingredients to the crock-pot and let simmer about 6 to 8 hours.
- Serve the gumbo over rice.
Tips & Substitutions
For a richer flavor, consider using homemade chicken stock instead of water. If you want a bit more spice, add cayenne pepper or your favorite hot sauce to taste. You can substitute the okra with diced zucchini for a different texture, or use a mix of vegetables like bell peppers and celery to enhance the gumbo's heartiness, similar to other classic American recipes.
Serving Suggestions
Serve the gumbo over a bed of fluffy white rice or alongside a slice of warm cornbread for a comforting meal. You can also garnish with chopped green onions or parsley for a fresh touch. This dish pairs beautifully with Basic Cornbread Dressing for a complete Southern-inspired feast.
Storage & Reheating
Store any leftover gumbo in an airtight container in the refrigerator for up to 3 days. To reheat, gently warm it on the stove over low heat, stirring occasionally, or microwave in a covered bowl, adding a splash of water if it thickens too much. Freezing is also an option; just ensure it's cooled completely before transferring to freezer-safe containers.
Nutrition & Diet Analysis (per serving)
Each serving of Donald'S De-Calorized Gumbo contains roughly 1132 calories, with 44g protein, 96g carbohydrates, and 64g fat. It is an excellent source of protein (87% of the Daily Value), iron (29% of the Daily Value), and dietary fiber (22% of the Daily Value), and a good source of potassium. Note that it is relatively high in sodium, at 1067mg per serving (46% of the Daily Value).
Estimated from ingredients & per-serving nutrition — verify against package labels for allergies or strict diets.
* % Daily Values based on a 2,000 calorie diet (FDA 2020).
Frequently Asked Questions
Can I use frozen okra instead of fresh?
Yes, frozen okra works well in this recipe and saves preparation time. Simply add it directly to the pot without thawing, but note that it may release more moisture than fresh okra, so adjust the water accordingly if needed.
Is this gumbo gluten-free?
This recipe is not gluten-free due to the all-purpose flour used to make the roux. To make a gluten-free version, substitute the flour with a gluten-free all-purpose flour blend or use cornstarch to thicken instead.
Can I make this gumbo vegetarian?
Absolutely! To make a vegetarian version, simply replace the chicken with a variety of vegetables like bell peppers, carrots, and mushrooms, and use vegetable broth instead of water. You can also add beans for protein and texture.
Nutrition is estimated from USDA FoodData Central ingredient data and may vary with brand, portion and preparation — see our methodology. This information is for general educational purposes only and is not medical or dietary advice (disclaimer).