Maw Neen’s Lean Mean Gumbo

Maw Neen’s Lean Mean Gumbo

Joey with his Mom (Janine). Grandkids call her “Maw Neen”

When I first was diagnosed as a diabetic my mom experimented with ways to cut the oils and fat while maintaining the great taste of a good solid gumbo. Here is the basis for her “Lean, Mean Gumbo”.

INGREDIENTS:

[NOTE: This is all from memory. Not a professional chef.]

1 pound of Skinless, Boneless chicken breasts (cubed)

1 pound of cajun smoked sausage (can sub in some andouille or just add some if you have it) (sliced, and cut to size)

1 pound of shrimp (fresh is better, but frozen will work in a pinch)

1/2 pound of crab meat.

1 container of fresh cut “holy trinity” (onions, bell peppers, and celery) [NOTE: Can be bought cut and ready fresh these days. Frozen “season blend” can be used in a pinch but not as good IMHO]

1 Bottle of powdered roux

  1. Spray pot with non-stick spray and saute the “holy trinity” until the onions stare to become translucent.

  2. add and cook chicken breasts

  3. add water (or chicken, seafood, or vegetable stock to cover the contents of pot.

  4. Once pot begins to boil, lower pot to simmer, slowly fold in powdered roux until the sauce become of a gumbo consistency.’

  5. Slowly add shrimp and allow to simmer for 10 to 15 minutes until shrimp is cooked)

  6. Slowly add smoked sausage and crab meat as shrimp start to change color (meaning they are cooking)

  7. simmer for a 3 to 5 minutes to allow sausage to and crab meat to cook.

  8. serve over rice with a nice helping of creole potato salad