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20 minute dinner recipes

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Sausage Gumbo

http://www.eatingwell.com/recipes/sausage_gumbo.html

From EatingWell:  December 2005/January 2006, EatingWell for a Healthy Heart Cookbook (2008)

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.

8 servings | Active Time: 30 minutes | Total Time: 40 minutes

Ingredients

Preparation

  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.

Nutrition

Per serving : 168 Calories; 6 g Fat; 2 g Sat; 1 g Mono; 25 mg Cholesterol; 18 g Carbohydrates; 11 g Protein; 3 g Fiber; 631 mg Sodium; 448 mg Potassium

1 Carbohydrate Serving

Exchanges: 1 starch, 1 1/2 vegetable, 2 lean meat

Tips & Notes