Sausage Gumbo

By Meridian - 26751

Ingredients
  • 12 ounces hot Italian turkey sausage links, removed from casings

  • 2 teaspoons canola oil

  • 1 large onion, diced

  • 4 cloves garlic, minced

  • 1 teaspoon Cajun seasoning

  • 2 tablespoons all-purpose flour

  • 4 cups chopped tomatoes

  • 4 cups reduced-sodium chicken broth

  • 2 1/2 cups frozen chopped okra

  • 3/4 cup instant brown rice

  • 1 bunch scallions, trimmed and sliced (optional)

Directions
  1. Cook sausage in a Dutch oven over medium-high heat, breaking it up into small pieces with a wooden spoon, until cooked through, about 5 minutes. Transfer to a medium bowl lined with paper towels.

  2. Return the pan to medium-high heat and add oil. Add onion and cook, stirring often, until translucent, about 2 minutes. Add garlic and Cajun seasoning and cook, stirring often, until fragrant, about 30 seconds. Add flour and cook, stirring to coat the vegetables, until the flour browns, about 1 minute. Add tomatoes and cook, stirring occasionally, until they begin to release their juices, about 2 minutes. Stir in broth, cover, increase heat to high and bring to a boil.

  3. Return the sausage to the pan, along with okra and rice; reduce the heat to a simmer. Cook until the okra is heated through and the rice is tender, about 10 minutes. Serve sprinkled with sliced scallions, if using.

  4. Makes 8 servings.

  5. NOTE: Cajun seasoning is a spice blend that usually includes cayenne and black pepper, salt, thyme, garlic and onion powder and paprika. Look for it in the spice section of the supermarket.


Nutritional Facts

Servings
1
Per serving
168 calories
6 g fat (2 g sat
1 g mono)
25 mg cholesterol
18 g carbohydrate
11 g protein
3 g fiber
631 mg sodium
448 mg potassium.
Nutrition bonus
Vitamin C (50% daily value)
Vitamin A (15% dv).
1 Carbohydrate Serving
Exchanges
1 starch
1 1/2 vegetable
2 lean meat.

dinner b vitamins dairy free vitamin c turkey poultry stovetop main dish

3 replies

im momby
im momby 2013-06-08 10:34:10 -0500 Report

Delish. Added shrimp. Homemade crab, chicken, ham broth. Added shrimp, crab and chicken. The broth added smokiness, richness. Added sea salt and black cumin, pinch of mustard seed. Use your imagination!