Classic Favorite
Shortcut Sausage and Shrimp Gumbo
Tomato Rice Pilaf
Ingredients
- 2 Tbsp olive oil
- 2½ Tbsp whole wheat flour
- 1 organic green bell pepper, chopped
- ½ yellow onion, chopped
- 1 clove garlic, minced
- 1 tsp dried oregano
- 2 cups water
- ½ (10-oz) pkg frozen cut okra
- ½ (12-oz) pkg nitrate-free andouille sausage or natural turkey andouille sausage, sliced
- ½ lb peeled and deveined, large raw shrimp
Instructions
- Cook oil and flour 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, okra, and sausage. 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 Tomato Rice Pilaf recipe.
Side Dish Ingredients
- 1 clove garlic, minced
- ½ cup brown rice, rinsed
- 1 Tbsp olive oil
- ½ cup water
- 1 (14.5-oz) can BPA-free organic fire-roasted diced tomatoes
- ¼ tsp pepper
Side Dish Instructions
- Sauté garlic and rice in hot oil in a saucepan over medium heat 2 minutes or until lightly browned; add water, tomatoes, and pepper.
- Cover, reduce heat to low, and simmer 30 minutes or until liquid is absorbed and rice is tender. Fluff with a fork.
Nutritional Information
| Main | Side | Total | |
| Servings | 2 | 2 | |
| Calories |
440
|
280
|
720
|
| Fat (g) | 26 | 8 | 34 |
| Sat. Fat (g) | 6 | 1 | 7 |
| Protein (g) | 34 | 5 | 39 |
| Carb (g) | 20 | 45 | 65 |
| Fiber (g) | 4 | 3 | 7 |
| Sodium (mg) | 864 | 461 | 1325 |
Clean Eating Meal Plan
This recipe selected from the eMeals Clean Eating Meal Plan.
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