Shrimp and Sausage Gumbo
- Number of Servings: 6
Ingredients
1 cup brown rice12 oz chicken sausage, poked with a fork3 tbsp canola oil1/4 cup flour2 medium celery stalks, chopped1 medium green pepper, chopped1 medium onion, chopped1 3/4 cup fat free, low salt chicken broth10oz frozen okra1 tsp hot pepper sauce1/4 tsp dried thyme1/4 tsp dried oregano1 bay leaf1/2 cup water1 pound large shrimp, shelled but with tails still on
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.
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.
Nutritional Info 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
Member Reviews