This is a tasty spicy Shrimp & Sausage Gumbo

400 calories per serving

Active time 30 minutes

Total time 60 minutes

Description: Shrimp & Sausage Gumbo

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


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.

Description: Shrimp & Sausage GUMBO

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.
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