Heart healthy file gumbo for Mardi Gras

Happy Mardi Gras! While traditional New Orleans recipes are delicious, they’re usually not very healthy. This recipe from Michael Fenster, MD, a Board Certified Interventional Cardiologist, takes a traditional file gumbo and transforms it into a more healthful version-with no sacrifice in flavor.

Dr. Fenster recommends using chicken from free range organic birds. Free range, organic, skinless chicken is much higher in Omega 3 and 6 fatty acids as well as conjugated linoleic acids, which have positive cardiovascular effects.

He also suggests using fresh Andouille sausages which eliminated nitrates and other preservatives. Find a butcher in your area that makes sausage and place an order. Whole Foods is also a great place to buy sausage.

He also suggests buying fresh, not frozen shrimp, which may be a bit tricky if you live far from the shore.

Dr. Fenster adds:

For this recipe I made a few changes. Many traditional gumbo recipes call for 1:1:1 proportion of sausage, chicken and shrimp. Since the sausage cooks with the roux the longest, and strongly flavors the dish, I reduced the amount by half; with no impact on overall flavor. I added the protein serving back in the form of extra shrimp, as this is the lowest fat choice of the three protein components in the gumbo. I also replaced the traditional polished rice with a serving of brown and red rice with rye and barley (Rice Select Royal Blend Whole Grain). This added a fantastic subtle nutty flavor to the earthy gumbo – and a whole grain serving as well.  Enjoy!

For more recipes and to see cooking demonstrations with Dr. Fenster visit www.WhatsCookingWithDoc.com.

Me Oh My Oh File Gumbo

Created by Michael Fenster

Serving Size 6 ounces

Makes 24 servings

Ingredients:

• ½ cup vegetable oil
• ½ cup melted butter
• 1 cup flour
• 1 1/2 cups chopped onions
• 1 cup chopped celery
• 1 cup chopped bell peppers
• ½  pound Andouille sausage, cut into ½ -inch slices
• 1 Tablespoons hot sauce
• 1 Tablespoon Worcestershire sauce
• 1 1/2 teaspoons salt
• 3 bay leaves
• 2 cups water
• 4 cups chicken stock
• 1 pound boneless chicken, cut into 1-inch chunks
• 2 pounds shrimp, deveined
• 2 tablespoons chopped parsley
• 1/2 cup chopped green onions
• 1 tablespoon filé powder

Directions:

1. Combine the butter, oil and flour in a Dutch oven over low-medium heat. Stir constantly for about 30 minutes to make a dark brown roux. It should be the color of chocolate.
2. Add the onions, celery, and bell peppers and continue to stir for about 5 minutes. Add the sausage, hot sauce, Worcestershire, salt and bay leaves. Continue to stir for about 2 to 3 minutes.
3. Add the stock and water. Mix until the liquids are combined. Bring to a boil, and then reduce to a simmer for 1 hour.
4. Add the chicken and continue to simmer for another ninety minutes. Add the shrimp and simmer for an additional 30 minutes.
5. While the gumbo cooks, skimoff any fat that rises to the surface. Remove from the heat. Stir in the parsley, green onions, and filé powder.
6. Remove the bay leaves and serve in deep bowls on cooked rice.

Nutritional information:

• 210 calories
• 13g fat
• 95 mg cholesterol
• 8g total carbohydrate

Anne-Marie Nichols is the Managing Editor of Mom Central Food. You can also find her cooking up some healthy recipes at This Mama Cooks! On a Diet.

Anne-Marie Nichols