Gumbo: Recipe Makeover
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
Bursting with flavor and easy on salt, with 350mg less sodium per cup than the store-bought variety.
Replaces butter or lard as the fat for our roux. Save 9g of saturated fat per serving by starting with this heart-healthy oil.
Complements the nutty flavor of the toasty roux with fewer calories and more whole-grain goodness than white rice.
Slowly whisk the flour into the hot oil to form a thick paste. The roux will thin out and grow smooth as it cooks.