Category: Main Course
Chicken & Shrimp Gumbo - TastyPlanner.com
Chef: Cheryl
Per Serving [generous 1cup of gumbo with 1/3 cup of rice]
321 Cal, 8 g Fat, 2 g Sat Fat, 0g Trans Fat, 82 mg Chol, 734 mg Sod, 39 g Carb, 4 g Fib, 25 g Prot, 99 mg Calc, Weightwatchers Points 6
Recipe Source: My Turnaround Program Cookbook
Ingredients
1/4 lb spicy chicken sausage, casing removed
1 onion, chopped
1 green bell pepper, seeded and chopped
1 red bell pepper, seeded and chopped
2 Tbs all-purpose flour
14.5 oz] can Cajun- style stewed tomatoes
3/4 cup reduced-sodium chicken broth
3/4 lb skinless boneless chicken thighes, cut into 1 1/2-inch chunks
1 tsp Cajun or seafood seasoning
1/2 lb large shrimp, peeled and deveined
10 oz] package of frozen sliced okra
2 cups fresh or frozen corn kernels
1 tsp dried
2 cups Hot cooked rice
Instructions
1. Spray a nonstick dutch oven with nonstick spray. Add the sausage and onion; cook, stirring with a wooden spoon to break up the sausage, until browned, about 10 minutes. Add the bell peppers and cook, stirring occasionally, until softened, about 6 minutes. Add the flour and cook, stirring constantly, until lightly browned, about 1 minute. Stir in the tomatoes, and broth; bring to a boil, stirring constantly. Add the chicken and Cajun seasoning; return to a boil. Reduce the heat and simmer, covered, until the chicken is just cooked through, about 5 minutes.
2. Add the shrimp, okra, corn and thyme; return to a boil. Reduce the heat and simmer, covered, until the shrimp are opaque in the center, about 5 minutes. Server at once with the rice.
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