Lean Turkey Sausage, Crab & Shrimp Gumbo
- Minutes to Prepare:
- Minutes to Cook:
- Number of Servings: 32
Ingredients
*1 cup Extra Light olive oil• 1 cup unbleached flour • 2 large onions, chopped • 2 bell peppers, chopped • 4 ribs celery, chopped • 4 - 6 cloves garlic, minced • 4 quarts water• 1/2 of a 3.5 oz bottle Knorr Chicken bouillon • 2 tbsp basil• 1 tsp Extra Spicy Mrs. Dash (or to taste)• 1 tsp cayenne pepper (or to taste)• 2 bay leaves • 2 teaspoons Creole seasoning, or to taste • 1 teaspoon dried thyme leaves • Salt and freshly ground black pepper to taste • 2 pounds of pealed shrimp • 16 oz Lump Crab Meat (Sam's Club sells it)• 2 pounds Jennie O Lean Smoked sausage, cut into 1/4" slices• 1 can diced tomatoes (I used Hunt's basil & oregano)• 1 bunch scallions (green onions), tops only, chopped • 2/3 cup fresh chopped parsley or a tbsp or 2 dried• 2 tbsp File Gumbo powder
Brown the sausage, pour off fat. To much fat in the gumbo just makes it taste fatty and detracts for the complex flavors of the other ingredients
In a large, heavy pot, heat the oil and cook the flour in the oil over medium to high heat (depending on your roux-making skill), stirring constantly, until the roux reaches a dark reddish-brown color, almost the color of coffee or milk chocolate for a Cajun-style roux. If you want to save time, or prefer a more New Orleans-style roux, cook it to a dark roux color, over lower heat if you're nervous about burning it.
Add the vegetables and stir quickly. This cooks the vegetables and also stops the roux from cooking further. Continue to cook, stirring constantly, for about 4 minutes.
Add the water, seasonings, diced tomatoes and sausage. Bring to a boil, then cook for about two hours, skimming fat off the top as needed.
Add shrimp & lump crab meat in for the last 10 minutes of cooking so that you don't over cook it.
Serve over rice in large shallow bowls. Accompany with a Splenda sweetened Ice Tea and a few crackers or a little hot, crispy French bread.
YIELD: About 32, 1 cup sized servings.
Number of Servings: 32
Recipe submitted by SparkPeople user LATONIA38.
In a large, heavy pot, heat the oil and cook the flour in the oil over medium to high heat (depending on your roux-making skill), stirring constantly, until the roux reaches a dark reddish-brown color, almost the color of coffee or milk chocolate for a Cajun-style roux. If you want to save time, or prefer a more New Orleans-style roux, cook it to a dark roux color, over lower heat if you're nervous about burning it.
Add the vegetables and stir quickly. This cooks the vegetables and also stops the roux from cooking further. Continue to cook, stirring constantly, for about 4 minutes.
Add the water, seasonings, diced tomatoes and sausage. Bring to a boil, then cook for about two hours, skimming fat off the top as needed.
Add shrimp & lump crab meat in for the last 10 minutes of cooking so that you don't over cook it.
Serve over rice in large shallow bowls. Accompany with a Splenda sweetened Ice Tea and a few crackers or a little hot, crispy French bread.
YIELD: About 32, 1 cup sized servings.
Number of Servings: 32
Recipe submitted by SparkPeople user LATONIA38.
Nutritional Info Amount Per Serving
- Calories: 214.6
- Total Fat: 16.5 g
- Cholesterol: 72.5 mg
- Sodium: 359.4 mg
- Total Carbs: 6.5 g
- Dietary Fiber: 0.7 g
- Protein: 10.1 g