Seafood and Sausage Gumbo - Healthy Version

Name: Seafood and Sausage Gumbo - Healthy Version Recipe
Yield: 8
Ingredients: 1/2 lb Andouille Sausage (or your favorite low fat); 1 lb Shrimp; 1/2 lb Scallops; 1/2 lb Fish ( I use haddock); 1 cup crab meat; 1 large red bell pepper; 1 poblano pepper; 1-2 large onions; 3 stalks celery; 1-2 cups okra; 1/2 cup whole wheat flour; 5 cloves garlic; tsp ground pepper; tbl chili powder; tbl paprika; 1-2 cans stewed tomatoes; 8 cups seafood stock; 1/2 juice one lemon; tabasco to taste

Number of Servings: 8

Ingredients

1/2 lb Andouille Sausage (or your favorite low fat)1 lb Shrimp 1/2 lb Scallops1/2 lb Fish ( I use haddock)1 cup crab meat1 large red bell pepper1 poblano pepper1-2 large onions3 stalks celery 1-2 cups okra1/2 cup whole wheat flour5 cloves garlictsp ground peppertbl chili powdertbl paprika1-2 cans stewed tomatoes8 cups seafood stock1/2 juice one lemontabasco to taste

Directions

Preheat oven to 400 degrees. Spread flour on cookie sheet and bake for 30 - 40 minutes, stirring every 10 minutes until a nut brown. Meanwhile cut your veggies, sausage and peel the shrimp. Saute the sausage and veggies until soft (about 10 minutes), add the tomatoes. Once the flour has browned, stir it slowly into the veggies until all are coated. Stir over super low heat for about 5 minutes, then slowly pour in the seafood stock, stirring constantly. Let simmer for 15 minutes (or longer) then add seafood. Heat til shrimp are pink and serve. Makes about (8) 2 cup servings.

Number of Servings: 8

Recipe submitted by SparkPeople user SOLDBYKIM.

Servings Per Recipe: 8

Nutritional Info Amount Per Serving

Calories: 370.3
Total Fat: 5.5 g
Cholesterol: 150.2 mg
Sodium: 996.8 mg
Total Carbs: 20.6 g
Dietary Fiber: 4.4 g
Protein: 39.2 g

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