Prep time: 20 min
Cook time: 45 min
Serves: 6
1/4 lb. spicy chicken sausage, casings removed
1 onion, chopped
1 green bell pepper, seeded and chopped
1 red bell pepper, seeded and chopped
2 TBS all-purpose flour
1 (14 1/2 oz.) can Cajun-style stewed tomatoes
3/4 cup reduced-sodium chicken broth
1 tsp. Cajun or seafood seasoning
1/2 lb. large shrimp, peeled and deveined
1 (10 oz.) package frozen sliced okra
2 cups fresh or frozen corn kernels
1 TBS chopped fresh thyme, or 1 tsp. dried
2 cups hot cooked white rice
Spray a nonstick Dutch oven with nonstick spray. Add the sausage and onion; cook, stirring with a wooden spoon to break up the sausage, until browned, about 10 minutes. Add the bell peppers and cook, stirring occasionally, until softened, about 6 minutes. Add the flour and cook, stirring constantly, until lightly browned, about 1 minute. Stir in tomatoes and broth; bring to a boil. Reduce the heat and simmer, covered, until the chicken is just cooked through, about 5 minutes.
Add the shrimp, okra, corn, and thyme; return to a boil. Reduce heat and simmer, covered, until the shrimp are just opaque in the center, about 5 minutes. Serve at once with the rice.
Serving size: 1 generous cup gumbo and 1/3 cup rice
Points - 6
Notes; Can substitute 1 TBS crab boil for the Cajun seasoning
Cook time: 45 min
Serves: 6
1/4 lb. spicy chicken sausage, casings removed
1 onion, chopped
1 green bell pepper, seeded and chopped
1 red bell pepper, seeded and chopped
2 TBS all-purpose flour
1 (14 1/2 oz.) can Cajun-style stewed tomatoes
3/4 cup reduced-sodium chicken broth
1 tsp. Cajun or seafood seasoning
1/2 lb. large shrimp, peeled and deveined
1 (10 oz.) package frozen sliced okra
2 cups fresh or frozen corn kernels
1 TBS chopped fresh thyme, or 1 tsp. dried
2 cups hot cooked white rice
Spray a nonstick Dutch oven with nonstick spray. Add the sausage and onion; cook, stirring with a wooden spoon to break up the sausage, until browned, about 10 minutes. Add the bell peppers and cook, stirring occasionally, until softened, about 6 minutes. Add the flour and cook, stirring constantly, until lightly browned, about 1 minute. Stir in tomatoes and broth; bring to a boil. Reduce the heat and simmer, covered, until the chicken is just cooked through, about 5 minutes.
Add the shrimp, okra, corn, and thyme; return to a boil. Reduce heat and simmer, covered, until the shrimp are just opaque in the center, about 5 minutes. Serve at once with the rice.
Serving size: 1 generous cup gumbo and 1/3 cup rice
Points - 6
Notes; Can substitute 1 TBS crab boil for the Cajun seasoning
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