This is a
tasty spicy Shrimp & Sausage Gumbo
400
calories per serving
Active
time 30 minutes
Total
time 60 minutes
Makes 10 Main-Dish Servings
1 lb. hot
Italian sausage links, pricked several times with fork
3 Tbsp.
vegetable oil
¼ cup
all-purpose flour
1 medium
green bell pepper, chopped
1 medium
onion, chopped
2 medium
celery stalks, chopped
2 garlic
cloves, finely chopped
1 can (14
to 14.5 oz.) chicken broth
1 can (14.5
oz.) stewed tomatoes
1 package
(10 oz.) frozen sliced okra, thawed
1 bay leaf
¼ tsp.
dried oregano
¼ tsp.
dried thyme
Salt
1½ cups
long-grain white rice
1½ lb.
shelled and deveined shrimp, with tail part of shell left on, if you like
1.
Heat 6-quart Dutch oven
on medium-high until hot. Add sausage links and cook 8 minutes, or until well
browned, turning frequently. Transfer sausages to plate to cool slightly, about
10 minutes. When cool, cut sausages into ½-inch-thick diagonal slices.
2.
While sausages cool,
discard all but 1 tablespoon drippings from Dutch oven. Add oil to Dutch oven
and heat on medium. (If your sausages are very lean and you do not get 1
tablespoon drippings, add enough additional oil to drippings to equal ¼ cup fat
total.) Gradually stir flour into drippings until blended, and cook 4 to 5
minutes, or until flour mixture (roux) is deep brown, stirring constantly. Add
bell pepper, onion, celery, and garlic; cook 5 to 6 minutes, or until
vegetables are tender, stirring.
3.
Return sausages to
Dutch oven; stir in broth, tomatoes, 1 cup water, okra, bay leaf, oregano,
thyme, and ¼ teaspoon salt; heat to boiling on high. Reduce heat to low; cover
and simmer 30 minutes to blend flavors.
4.
Meanwhile, prepare rice
as label directs. In medium bowl, toss shrimp with ¼ teaspoon salt.
5.
Add shrimp to Dutch
oven; cook shrimp 2 to 3 minutes, or until opaque throughout.
6.
To serve, discard bay
leaf. Serve gumbo in large bowls. Top each serving with scoop of rice.
Each
serving about 25 g
protein, 33 g carbohydrate, 17 g total fat (5 g saturated), 3 g fiber, 135 mg
cholesterol, 680 mg sodium.