Gumbo?

Okay, so I'm not from LA but I'm sure some of you great cooks out there can help me out. I have a sister in law who lives there and introduced my hubby and I to gumbo. Well, it's great and all, but now my being post op, it's not the healthiest thing to eat. My hubby gets in the mood for it a couple of times a year, but it's just too high in fat/calories/carbs. Does anyone out there have a revised way of making it for their new post op lifestyle? I think I've seen that you can make the roux 1 pt flour to 1/2 part lard instead of 1 to 1, but can wheat flour be a sub? My hubby tried making a roux w/ wheat and it came out all freckled. Any input is greatly appreciated. If you prefer to email me privately you can do so at [email protected]. Thanks! Hugs, Lisa N ~15 mos. post op 498/274/??

Hey there - let me think, roux is just burnt flour, we sell here in Louisiana a powder form, but my husband said just put flour in the microwave, set it on 2 minutes stop and stir, then go another two minutes and keep on till you have the roux as dark as you desire. Hope this helps - if not let me know and I wll be glad to get you some roux powder and ship it to ya! Carla