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Nutritional Info
  • Servings Per Recipe: 22
  • Amount Per Serving
  • Calories: 127.5
  • Total Fat: 8.6 g
  • Cholesterol: 47.9 mg
  • Sodium: 405.1 mg
  • Total Carbs: 3.1 g
  • Dietary Fiber: 0.7 g
  • Protein: 9.2 g

View full nutritional breakdown of Shrimp and sausage gumbo - lite yet flavorful calories by ingredient
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Shrimp and sausage gumbo - lite yet flavorful

Submitted by: ECHUCK

Introduction

Great gumbo without the heavy calories found in roux-based recipes. Great gumbo without the heavy calories found in roux-based recipes.
Number of Servings: 22

Ingredients

    Olive Oil, 2 tbsp (remove)
    Chorizo, pork and beef, 14 oz (remove)
    Onions, raw, 1 cup, chopped (remove)
    Peppers, sweet, red, raw, sliced, .75 cup (remove)
    Celery, raw, 0.75 cup, diced (remove)
    Swanson Chicken Broth 99% Fat Free, 3 cup (remove)
    *Clam Juice - 1 8 oz bottle, 1 serving (remove)
    *Wheat flour, white, all-purpose, unenriched, 0.125 cup (remove)
    Pepper, red or cayenne, 0.25 tsp (remove)
    Thyme, fresh, 1 tsp (remove)
    Garlic, 4 clove (remove)
    Bay Leaf, 1 tsp, crumbled (remove)
    Water, tap, 3 cup (8 fl oz) (remove)
    Shrimp, raw, 16 oz (remove)
    *Okra, frozen, cooked, 1 package (10 oz) yields (remove)

Directions

Prep all ingredients prior to cooking - dice and chop.

In Dutch oven, heat on medium high 1 Tbsp olive oil with chorizo. Cook for about 5 minutes. Set aside chorizo.

Add 1 Tbsp olive oil to Dutch oven. Mix onions, red bell pepper, celery. Cook until slightly softened. Add garlic, thyme, cayenne. Slowly sprinkle flour while mixing into vegetables. Slowly add 1 quart chicken broth, scraping the bottom of pot to release fronds. Add water, clam juice, bay leaf, okra. Bring to boil then simmer for 15 minutes. Add shrimp and cook through. Add green onion and parsley. Serve over 1/4 cup white rice.

Serving Size: Makes 22-24, 1-cup servings

Number of Servings: 22

Recipe submitted by SparkPeople user ECHUCK.






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