Shortcut Sausage and Shrimp Gumbo
Steamed Rice with Tomato
Ingredients
- 2½ Tbsp whole wheat flour
- 2 Tbsp olive oil
- 1 green bell pepper, chopped
- ½ onion, chopped
- 1 clove garlic, minced
- 1 tsp dried oregano
- 2 cups water
- ½ (12-oz) pkg andouille sausage or natural turkey andouille sausage, sliced
- ½ (10-oz) pkg frozen cut okra
- ½ lb peeled and deveined, large raw shrimp
Instructions
- Cook flour and oil in a Dutch oven over medium heat 5 minutes or until golden, stirring constantly; add bell pepper, onion, garlic, and oregano.
- Sauté 10 minutes or until vegetables are tender; add water, sausage, and okra. Bring to a boil; reduce heat, and simmer 7 minutes.
- Add shrimp, and cook 3 minutes or until shrimp turn pink and sauce is thickened.
- Serve over Steamed Rice with Tomato recipe.
Side Dish Ingredients
- ¾ cup instant rice
- ½ cup finely chopped tomato
- 1 green onion, chopped
- ½ Tbsp extra virgin olive oil
- ⅛ tsp salt
Side Dish Instructions
- Cook rice according to package directions.
- Toss together rice, tomato, green onion, oil, and salt.
Nutritional Information
| Main | Side | Total | |
| Servings | 3 | 3 | |
| Calories |
293
|
120
|
413
|
| Fat (g) | 17 | 3 | 20 |
| Sat. Fat (g) | 4 | 0 | 4 |
| Protein (g) | 23 | 2 | 25 |
| Carb (g) | 13 | 23 | 36 |
| Fiber (g) | 3 | 1 | 4 |
| Sodium (mg) | 576 | 106 | 682 |
Low Calorie Meal Plan
This recipe selected from the eMeals Low Calorie Meal Plan.
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