Chicken, Sausage, and Shrimp Gumbo

It has been over a month since my last post. Do I have a good excuse? No, not really, though taking some “me” time has been nice and I am feeling reinvigorated and really to get back into my blogging mode. Sure, I have been a little sick, but no I have not been slacking off in the kitchen or relying on canned and processed foods.

One meal that I couldn’t wait to make was gumbo for Fat Tuesday. I have had this Cajun dish at a sweet little restaurant in Florida, but I have never made it myself. Gumbo is a traditional dish from Louisiana. The ingredients vary but typically consist of a strong flavored broth, several types of meats or seafood, a thickener (file powder, okra, or roux), and vegetables.

Let’s face it; this New England girl has no idea where to start with a good gumbo. While looking at several recipes I realized how important the roux was, how my patience would pay off. I tried not to skimp too much on the oil because that’s what gives the dish its lovely color and flavor, but I did make some subtle adjustments to make it a little healthier. This dish was full of flavor and came out terrific. It was spicy, but not too spicy, perfect for a cold winter night.

Chicken, Sausage, and Shrimp Gumbo

Serves 8

Cook Time: 2 hours

Ingredients:

½ pound smoked sausage links, thinly sliced

½ pound skinless chicken breast, cut into 1” cubes

½ cup canola oil

¾ cup all-purpose flour

1 cup sweet onion, diced

3 celery stalks, diced

1/2 cup carrots, thinly sliced

1 Tbsp chopped garlic

½ tsp garlic powder

¼ tsp onion powder

¼ tsp paprika

1/8 tsp cayenne pepper

1 green bell pepper, diced

1.5 cups fresh okra, sliced thin

14 oz canned diced tomatoes, no added salt

4 cups low sodium chicken broth

4 cups water

½ pound raw frozen shrimp, deveined and peeled

2 cups dry brown rice

 

Directions:

1. In a large Dutch oven cook sausage over medium heat about 4 minutes per side. Remove from heat and set aside.

2. Cook chicken for 4 minutes per side over medium heat, set aside.

3.Place oil in Dutch oven and heat over medium heat. Add flour and stir constantly, 20-25 minutes or until the roux turns the color of chocolate.

4. Add onions, celery, carrots, cooked sausage and garlic and spices and sauté for 4-5 minutes.

5. Add the bell pepper, canned tomatoes, okra, chicken broth, and water and cook over medium-high heat for 30 minutes. Start cooking brown rice as directed.

6.Cover and simmer for additional 30 minutes, stirring occasionally.

7. Add shrimp and cooked chicken cook for 8-10 minutes. Serve hot over rice.

Nutrition Facts: 1.5 cups gumbo over ½ cup brown rice

430 calories, 18 g fat (4 g saturated), 48 g carbohydrates, 5 g fiber, 20 g protein, 650 mg sodium