Healthy Low Country Gumbo and Rice
My version of homemade gumbo features tons of veggies like celery, carrot, onion, tomato, and okra. I also use chicken sausage and shrimp for less fat and calories. Yum!
Servings: 6 servings
Calories: 242kcal
Ingredients
- 2 links fully cooked spicy chicken sausage sliced
- 2 tablespoons canola oil
- 2 stalks celery diced
- 1 green bell pepper
- 1 onion diced
- 1 tablespoon minced garlic
- 1 tablespoon whole wheat white flour
- 3 cups low-sodium chicken broth
- 1 14-ounce can no-salt-added tomatoes
- 1 teaspoon cayenne pepper
- 2 dried bay leaves
- 1 pound medium shrimp shelled and deveined (about 30)
- 10 ounces frozen and sliced okra
- ¼ cup fresh parsley chopped
- 1½ cups cooked brown rice
Instructions
- Heat a large pot or Dutch oven over medium-low heat. Add the sausage and brown it for 1 to 2 minutes, then remove and set aside.
- Add the oil, celery, green bell pepper, and onion, cooking until the onions begin to look translucent, 6 to 8 minutes.
- Add the garlic and cook until soft and fragrant, 1 minute.
- Whisk in the flour, cooking until it thickens and smells nutty, 30 seconds to 1 minute.
- Whisk in the chicken broth and tomatoes and their juice.
- Add the cayenne and bay leaves, and reduce the heat to a simmer. Simmer for 20 minutes to let the flavors meld.
- Add the shrimp, set-aside sausage, frozen okra, and parsley, simmering until the shrimp is pink and opaque and the okra is heated through, 6 to 8 minutes.
- Remove from the heat, season with salt and pepper, to taste, and serve with ¼ cup of rice each.
Notes
SmartPoints: 5
Nutrition
Serving: 1⅓ cups gumbo + ¼ cup brown rice | Calories: 242kcal | Carbohydrates: 26g | Protein: 19g | Fat: 7g | Cholesterol: 102mg | Sodium: 573mg | Fiber: 4g | Sugar: 5g