Classic Favorite
Shortcut Sausage-Shrimp Gumbo
Steamed Brown Rice
Ingredients
- 2 Tbsp olive oil
- 2½ Tbsp whole wheat flour
- 1 organic bell pepper, chopped
- ½ onion, chopped
- 1 clove garlic, minced
- 1 tsp dried oregano
- 2 cups less sodium chicken broth
- ½ (10-oz) pkg frozen cut okra
- ½ (12-oz) pkg organic andouille chicken sausage links, 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 roux is the color of peanut butter, stirring constantly; add bell pepper, onion, garlic, and oregano. Season with salt and pepper, if desired.
- Sauté 10 minutes or until vegetables are tender; add broth, 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 gumbo is thickened. Serve over rice.
Side Dish Ingredients
- ½ cup long grain brown rice
Side Dish Instructions
- Cook rice according to package directions.
Nutritional Information
| Main | Side | Total | |
| Servings | 2 | 2 | |
| Calories |
440
|
170
|
610
|
| Fat (g) | 26 | 1 | 27 |
| Sat. Fat (g) | 6 | 0 | 6 |
| Protein (g) | 34 | 3 | 37 |
| Carb (g) | 20 | 35 | 55 |
| Fiber (g) | 4 | 2 | 6 |
| Sodium (mg) | 864 | 2 | 866 |
| T. Sugs (g) | 6 | 0 | 6 |
| A. Sugs (g) | 0 | 0 | 0 |
Clean Eating Meal Plan
This recipe selected from the eMeals Clean Eating Meal Plan.
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