I made this tonight for dinner after getting the original recipe from In One Pot by Weight Watchers (a book that's no longer published). We really enjoyed it, it came together pretty easily and was tasty. I've noted my changes at the end and I think the only thing I'll do different next time, is toast the flour in it's own saute pan or in the oven as Cooking Light does in their Gramercy Crawfish Gumbo. Enjoy:
* Exported from MasterCook *
3 tablespoons all-purpose flour
1 tablespoon oil
3/4 pound pork tenderloin -- trimmed of fat and 1/2" chunks
1/4 pound low fat sweet Italian sausage links -- casing removed
1 large onion -- chopped
1 large green bell pepper -- chopped
2 stalks celery -- chopped
3 cloves garlic -- minced
1/2 cup water
14 1/2 ounces canned diced tomatoes
10 ounces frozen okra -- sliced
2 cups low sodium chicken broth
1 teaspoon dried thyme
1/2 teaspoon salt
1/4 teaspoon ground pepper
1/4 teaspoon cayenne
1 bay leaf
2 cups hot cooked rice
Sprinkle the flour evenly over the bottom of a large nonstick dutch oven or heavy pot. Cook over medium-low heat, stirring occasionally, until the flour is fragrant and begins to color, about 5 minutes. Cook, stirring constantly, until the flour is the color of peanut butter, about 10 minutes longer. Transfer the flour to a small bowl, wipe the pot clean.
Heat the oil in the Dutch oven over medium-high heat. Add the pork and sausage and cook until very lightly browned, 6 - 8 minutes. Transfer to a plate. Add the onion, bell pepper, celery, garlic and water to the dutch oven. Cook stirring occasionally, and scraping up the browned bits with a wooden spoon, until the vegies are softened, 3 - 5 minutes.
Return the flour to the pot and cook, stirring about 1 minute. Add the tomatoes with their juice, the okra, broth, thyme salt, pepper, cayenne and bay leaf. Return the pork and sausage to the pot; bring to a boil. Reduce the heat and simmer, covered until the pork is tender and the liquid thickens slightly, about 20 minutes. Discard the bay leaf.
Put a mound of the rice in the center of each soup bowl. Ladle the gumbo around the rice.
Per Serving (excluding unknown items): 372 Calories; 7g Fat (16.8% calories from fat); 30g Protein; 47g Carbohydrate; 5g Dietary Fiber; 55mg Cholesterol; 944mg Sodium. Exchanges: 2 Grain(Starch); 3 Lean Meat; 2 Vegetable; 1/2 Fat.
NOTES : I sliced the okra though the recipe didn't call for it. So I defrosted the okra for a couple of minutes in the microwave first. I like it sliced because its pieces are then the same size as the others in the pot and it acts as an additional thickening agent. Also, instead of the salt, pepper, and cayenne, I subbed 2 teaspoons of Creole Seasoning. Lastly, I used Turkey sausage.
Serving is 1 1/2 cups of gumbo and 1/2 cup of rice.