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Sausage Gumbo
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  • total
  • prep
183 calories/serving

Provided By:
EatingWell

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    • To keep it simple, we've opted for just the essential ingredients in this rendition of the hearty Creole favorite: sausage, okra, rice and a little spice.

    Ingredients

    Serves:

    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.

    Ingredient 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.

    Nutrition Facts

    Per Single Serving / Serves 8 Total
    Calories 183Calories from fat 54
    Total Fat 6gm9%Saturated Fat 2gm10%
    Mono Unsaturated Fat 1gmCholesterol 25mg8%
    Sodium 630mg26%Total Carbohydrates 21gm7%
    Fiber 3gm12%Protein12gm

    Nutrition Facts provided by: EatingWell

    * Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

    ** Nutrient information is not available.

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    2 Comments

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    KENT

    healthy recipes? where is calorie and carb count?

    June 18 2010 at 3:06 PM Report abuse rate up rate down Reply
    necrochildk

    lol Definitely creole and not cajun due to the tomatoes. But overall very northernized. Give my mother's recipe any day, but I sure would like to try this just for a different taste. Far from traditional, but sounds delicious!

    May 12 2010 at 6:41 AM Report abuse rate up rate down Reply

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