NUTRITION

SERVINGS

INGREDIENTS

1 tbsp olive oil

1.5 tbsp whole wheat flour

2 oz sliced chicken andouille sausage

6 oz peeled and deveined raw shrimp

0.5 cup diced yellow onion

0.5 cup diced green bell pepper

0.5 cup diced celery

1 tsp minced garlic

1.5 cups chicken bone broth

1 tsp cajun seasoning

0.25 tsp sea salt

0.25 tsp black pepper

0.25 cup cooked brown rice

1 tbsp chopped fresh parsley

PREPARATION

• 1

  In a heavy-bottomed pot or Dutch oven, heat the olive oil over medium heat and brown the sliced chicken andouille sausage for 3-4 minutes until golden.

• 2

  Remove the sausage and set aside, then whisk the whole wheat flour into the remaining oil to begin the roux.

• 3

  Stir the roux constantly for 8-10 minutes until it reaches a deep caramel color, being careful not to let it burn.

• 4

  Add the diced yellow onion, green bell pepper, and celery to the roux, sautéing for 5 minutes until the vegetables are soft and fragrant.

• 5

  Stir in the minced garlic and Cajun seasoning, cooking for 1 minute before slowly whisking in the chicken bone broth to prevent lumps.

• 6

  Bring the liquid to a gentle boil, then reduce heat to low and simmer for 15 minutes to allow the flavors to meld and the base to thicken.

• 7

  Return the sausage to the pot and add the raw shrimp, simmering for 3-5 minutes until the shrimp are pink and opaque.

• 8

  Season with sea salt and black pepper, then serve the gumbo over the cooked brown rice and garnish with fresh parsley.