Recipe Makeovers

Lighter, healthier, but just as tasty: See how we made over these favorite dishes.

Gumbo: Recipe Makeover

A fantastic American classic that can be salty and rather ripe with calories. We cut both, but kept the soul.

Getting Good With Gumbo
Photo: John Autry

Getting Good With Gumbo

This is certainly not a soup to disrespect. To build all that great flavor with lower sodium, we began by making a quick homemade shrimp stock reduction, drawing lots of shrimp flavor from the shells. We slashed more sodium by ditching the sausage and instead using meaty chicken thighs for richness. The briny shrimp needed just a light dusting of smoked paprika to take the flavor to a whole new level—no extra salt required. Canola oil replaced saturated fat--heavy butter in the nicely darkened roux.

There's great brown rice from Louisiana (we gave a Tasties award to Cajun Grain brand in 2010), and a bowl of this lighter, but not light-weight, gumbo over chewy whole grains is something to celebrate.

890 calories per serving
2,501 milligrams sodium
14.8 grams saturated fat

334 calories per serving
539 milligrams sodium
1.6 grams saturated fat

View Recipe: Smoky Shrimp and Chicken Gumbo

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