NUTRITION

SERVINGS

INGREDIENTS

0.25 tbsp 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

2 oz chicken andouille sausage

6 oz shrimp

0.5 cup okra

1.5 cups low-sodium chicken broth

1 tsp cajun seasoning

0.25 tsp dried thyme

1 whole bay leaf

0.13 cup cooked brown rice

1 tbsp fresh parsley

PREPARATION

• 1

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

• 2

  Whisk in the whole wheat flour and stir constantly for 8-10 minutes until the roux reaches a deep, dark caramel color.

• 3

  Add the diced onion, bell pepper, and celery to the roux and sauté for 5 minutes until the vegetables are softened.

• 4

  Stir in the minced garlic and sliced chicken andouille sausage, cooking for another 2 minutes until fragrant.

• 5

  Slowly pour in the chicken broth while whisking to incorporate the roux, then add the Cajun seasoning, thyme, and bay leaf.

• 6

  Bring the mixture to a boil, then reduce heat and simmer uncovered for 15 minutes.

• 7

  Add the sliced okra and raw shrimp to the pot, simmering for 5 minutes until the shrimp are pink and cooked through.

• 8

  Remove the bay leaf and serve the gumbo over a scoop of warm cooked brown rice, garnished with fresh parsley.