From Fat to Fit Chick: : My Healthy Gumbo Recipe & Cauliflower Rice   


Thursday, April 4, 2013

My Healthy Gumbo Recipe & Cauliflower Rice


Tanee's Seafood Gumbo

PAM or sprayer of olive oil

1/2 c whole wheat flour

4 stalks celery, chopped

2 medium onions, chopped

1 green bell pepper, chopped

2 cloves garlic, minced

1 quart chicken broth

1 quart water

1 teaspoon hot sauce

1 teaspoon salt

1/2 pound turkey smoked sausage, diced

1 bay leaf

3/4 tsp dried thyme

1/4 tsp red pepper flakes

2 pounds peeled medium shrimp

1 pound lump crabmeat

1 12oz container of oysters (small if you can), undrained

Gumbo File (optional...I normally don't use this because I always forget to buy it lol)

Spray olive oil or Pam on bottom of a cookie sheet, spread flour evenly over cookie sheet, spritz with olive oil or pam.  Set oven on broil.  Cook flour in broiler until the desired color (caramel) it carefully or it will burn.  Transfer into dutch oven or stock pot, set aside.  This is your healthy Roux Louisiana gals!

Spritz a saute pan and add celery, onions, bell pepper & garlic.  Cook until onions turns transparent.  Add to dutch oven.

Add broth and next ingredients (stop at the red pepper flakes), bring to a boil.  Reduce heat and simmer, uncovered for 2 hours, stirring occasionally.

Add shrimp, crabmeat and oysters and cook for 15 mins.  Enough time for the shrimp to turn pink and the oyster edges curl.  Remove from heat, and stir in gumbo file, if desired.  Discard bay leaf.  Serve over cauliflower rice. 

How to make cauliflower rice:

It's super super easy!  All you need is a head of cauliflower chopped in chunks small enough to fit in a food processor, a food processor, 1 tbsp of olive oil, and salt & pepper to taste.

You are going to put the cauliflower in the food processor and you are going to see it turn into almost like rice size bits, put it in a skillet with the olive oil and saute it for about 4-5 mins until al dente.

Season it if you want with the salt and pepper.   


  1. Wow!! That sounds and looks amazing! I might have to try it someday.

  2. hey nice recipe...looks amazing and healthy..thnx for sharing all the ingredients and easy steps to make it...
    rice varieties