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Nutritional Info
  • Servings Per Recipe: 6
  • Amount Per Serving
  • Calories: 324.7
  • Total Fat: 13.8 g
  • Cholesterol: 160.7 mg
  • Sodium: 564.6 mg
  • Total Carbs: 19.6 g
  • Dietary Fiber: 2.8 g
  • Protein: 30.9 g

View full nutritional breakdown of Shrimp and Sausage Gumbo calories by ingredient
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Shrimp and Sausage Gumbo

Submitted by: CFMOSS

Introduction

Adapted from Good Housekeeping - not as spicy for my family's taste - lowered fat with chicken sausage, but roux type oil/flour is still there. Adapted from Good Housekeeping - not as spicy for my family's taste - lowered fat with chicken sausage, but roux type oil/flour is still there.
Number of Servings: 6

Ingredients

    1 cup brown rice
    12 oz chicken sausage, poked with a fork
    3 tbsp canola oil
    1/4 cup flour
    2 medium celery stalks, chopped
    1 medium green pepper, chopped
    1 medium onion, chopped
    1 3/4 cup fat free, low salt chicken broth
    10oz frozen okra
    1 tsp hot pepper sauce
    1/4 tsp dried thyme
    1/4 tsp dried oregano
    1 bay leaf
    1/2 cup water
    1 pound large shrimp, shelled but with tails still on

Directions

Prepare rice and keep warm. Heat Dutch oven until hot. You may want to spray pot with nonstick spray since sausages are very low in fat. Add sausages and cook, turning often until browned (about 10 minutes) . Remove sausages and cool. Cut sausages into thirds or fourths.
Add oil to same pot and heat until hot over medium heat. Stir in flour until blended and cook stirring frequently until a nice dark brown but not burned (this is roux-esque - so judge the color based on your preference just don't let it go to far and burn). Add celery, green pepper, and onion. Cook for 8-10 minutes or until tender.
Return sausage to pot. Gradually stir in chicken broth, okra, hot pepper sauce, thyme, oregano, bay leaf and water - add it gradually so it doesn't clump. Heat to a boil and then reduce heat to low, cover and simmer about 15 minutes. Add shrimp and cook, uncovered until shrimp are done (about 2 minutes). Remove the bay leaf. 6 servings.

Number of Servings: 6

Recipe submitted by SparkPeople user CFMOSS.






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