Healthy Spicy Shrimp and Sausage Gumbo Recipe
This Healthy Spicy Shrimp & Sausage Gumbo recipe comes straight from the pages of The Start Here Diet. It offers simple substitutions for the a simple, healthier Start. For example, whole-wheat flour is used instead of white flour, and low-sodium items are used instead of regular, high-salt items. I made this recipe on an episode of Steven & Chris, which aired last week. You can check it out here.
Ingredients 4 Tablespoons olive oil 3/4 cup whole-wheat flour 1 onion, diced small 1 green pepper, diced small 2 celery ribs , diced small 3 garlic cloves, minced 1 teaspoon sea salt 1/2 teaspoon freshly ground pepper 1/2 teaspoon Old Bay Seasoning 1/4 teaspoon cayenne 1/4 teaspoon poultry seasoning , salt-free 1 quart low- sodium chicken broth 2 cups frozen okra, sliced 1 15-ounce can diced tomatoes, drained 2 Tablespoons tomato paste 1 Tablespoon worcestershire sauce 1 pound large raw shrimp, peeled and deveined 14-ounce low-fat, all-natural fully cooked sausage, turkey sausage, Andouille, or Kielbasa, cut into rounds 5 cups cooked brown rice 1/2 cup finely chopped scallions 1 dash hot sauce
Preparation 1. Heat 3 tablespoons of olive oil in a small heavy saucepan over medium head. Add the flour and whisk regularly until it has the aroma of popcorn, 3 minutes. Remove from heat and set aside.
2. In a large soup pot, heat the remaining 1 Tablespoon olive oil over moderate heat. Add the onion and cook until soft and translucent, 5 minutes. Add the celery, green peppers and garlic. Cook for 5 minutes until tender, stirring occasionally. Season with salt, black pepper, Old Bay, cayenne and poultry seasoning.
3. Add the reserved cooked flour mixture and stir until all the vegetables are coated. Slowly whisk in the chicken broth. Add the okra, tomatoes, tomato paste and Worcestershire sauce. Stire to combine.
4. Bring to a boil over high heat, then reduce the heat and simmer for 15 minutes. Increase the heat to a gentle boil. Gently stir in the shrimp and sausage. Simmer for 3 minutes, until the shrimp are cooked through.
5. Portion the rice into bowls, top with gumbo and garnish with scallions. Serve with hot sauce.