NUTRITION

SERVINGS

INGREDIENTS

5 oz raw shrimp

1.5 oz chicken andouille sausage

0.25 tbsp extra virgin olive oil

0.5 tbsp whole wheat flour

0.5 cup yellow onion

0.5 cup green bell pepper

0.5 cup celery

2 cloves garlic

0.5 cup okra

1 cup chicken bone broth

1 tsp Cajun seasoning

0.25 tsp sea salt

0.25 tsp black pepper

0 cup cooked brown rice

1 tbsp fresh parsley

PREPARATION

• 1

  In a heavy-bottomed pot or Dutch oven, heat the olive oil over medium-low heat.

• 2

  Whisk in the flour and cook, stirring constantly for 8-10 minutes until it reaches a dark caramel color to create the roux.

• 3

  Add the diced onion, bell pepper, and celery to the roux, sautéing until the vegetables are softened and fragrant.

• 4

  Stir in the minced garlic and sliced chicken andouille sausage, browning the sausage slightly for 2-3 minutes.

• 5

  Slowly pour in the chicken bone broth while whisking to incorporate the roux, then add the Cajun seasoning, sea salt, and black pepper.

• 6

  Add the sliced okra, bring to a gentle simmer, and cook for 15 minutes to allow the flavors to meld and the broth to thicken.

• 7

  Stir in the raw shrimp and cook for 3-4 minutes until they are pink and opaque.

• 8

  Serve the gumbo over the cooked brown rice and garnish with fresh chopped parsley.