NUTRITION

SERVINGS

INGREDIENTS

6 oz Raw shrimp

2 oz Chicken andouille sausage

0.5 tbsp Extra virgin olive oil

0.5 tbsp Whole wheat flour

0.5 cup Yellow onion

0.25 cup Green bell pepper

0.25 cup Celery

0.5 cup Fresh okra

1 cup Low-sodium chicken broth

1 tsp Cajun seasoning

0.25 tsp Dried thyme

1 clove Garlic

0.25 cup Cooked brown rice

1 tsp Fresh parsley

PREPARATION

• 1

  Heat the olive oil in a heavy-bottomed pot over medium heat.

• 2

  Whisk in the whole wheat flour and cook, stirring constantly for 5-7 minutes until the roux turns a deep golden brown color.

• 3

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

• 4

  Stir in the minced garlic, Cajun seasoning, and dried thyme, cooking for 1 minute more.

• 5

  Gradually pour in the chicken broth while whisking to ensure no lumps form in the roux.

• 6

  Add the sliced chicken andouille sausage and okra, then bring the liquid to a gentle simmer.

• 7

  Cover and simmer for 10 minutes to allow the flavors to meld and the okra to soften.

• 8

  Add the raw shrimp to the pot and cook for 3-4 minutes until they are pink and opaque.

• 9

  Place the cooked brown rice in a bowl and ladle the gumbo over the top.

• 10

  Garnish with fresh chopped parsley before serving.