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Sausage Gumbo

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

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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.



READER'S COMMENT:
"I modified a bit based on what I had on hand....a locally-made smoked beef sausage (delicious spices), Creole seasoning, large can of petite diced tomatoes, beef broth and a lot of water. Sauteed the onions, celery, spices and garlic and...
Sausage Gumbo Recipe

Makes: 8 servings

Active Time:

Total Time:

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)

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.

Tips & Notes

  • Make Ahead Tip: Cover and refrigerate for up to 3 days or freeze for up to 3 months.
  • 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

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.

Nutrition Bonus: Vitamin C (50% daily value), Vitamin A (15% dv).

Carbohydrate Servings: 1

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


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