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Ingredients
- 1 Tbs. canola oil
- 1/2 pound low fat chicken sausage, sliced
- 1 onion, chopped
- 1 green bell pepper, chopped
- 2 celery stalks, chopped
- 4 garlic cloves, minced
- 2 Tbs. all purpose flour
- 1 (14.5 oz) can reduced sodium chicken broth
- 1 (14.5 oz) can diced tomatoes
- 1 Tbs. chopped fresh thyme
- 1/2 tsp salt
- 1/2 tsp pepper
- 1/4 - 1/2 tsp cayenne
- 2 bay leaves
- 1 (10 oz.) pkg. frozen sliced okra
- 1/2 lb. peeled and deveined large shrimp
- 3 cups hot cooked brown rice
Details
Preparation time 10mins
Cooking time 45mins
Preparation
Step 1
1. Heat oil in large heavy saucepan over medium-high heat. Add sausage and cook, turning , until browned, about 5 minutes. Transfer to medium bowl.
2. Reduce heat to medium. Add onion, bell pepper, celery, and garlic to pot; cook stirring, until onion is golden, about 8 minutes. Stir in flour and cook, stirring constantly, 1 minute. Gradually stir in broth until mixture is smooth.
3. Add tomatoes, thyme, salt, black pepper, cayenne, and bay leaves to pot; bring to a boil over medium-high heat. Reduce heat and simmer, covered, until flavors are blended, about 20 minutes.
4. Return sausage to pot along with okra and shrimp. Simmer, covered, until okra is tender and shrimp is just opaque in center, about 10 minutes. Discard bay leaves. Spoon 1/2 cup of rice into each of 6 soup bowls. Ladle gumbo evenly over rice.
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