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healthy sausage gumbo

(1 rating)
smonfils avatar
Recipe by
sherry monfils
@smonfils
worcester, MA

I love gumbo, but wanted a healthier version, so I made this. it's very tasty!!

(1 rating)
yield 8 serving(s)
prep time 15 Min
cook time 20 Min

Ingredients For healthy sausage gumbo

  • 12 oz
    hot, italian-style turkey sausage, casings removed
  • 2 tsp
    canola oil
  • 1 lg
    onion, diced
  • 4 tsp
    minced garlic
  • 1-1/2 tsp
    cajun seasoning
  • 2 Tbsp
    flour
  • 4 c
    canned chopped tomatoes w/green chilis
  • 4 c
    reduced-sodium chicken broth
  • 2-1/2 c
    frozen, chopped okra
  • 3/4 c
    instant brown rice
  • 1 bunch
    scallions, trimmed and sliced

How To Make healthy sausage gumbo

  • 1
    Cook sausage in lg dutch oven over med-high heat. Make sure to break the meat up w/ a spoon. Cook for about 5 mins, or until browned. transfer to a bowl.
  • 2
    Add oil to pan, then add onion and cook 2 mins. Add garlic and cajun seasoning, cook, stirring for 30 seconds. Add flour and cook, stirring to coat veggies.
  • 3
    Add tomatoes. Cook, stirring occasionally for about 2 mins. Stir in broth. Cover, increase heat to high and bring to a boil. Return sausage to pot. Add okra and rice. Reduce heat to a simmer. Cook until rice is tender, about 10 min. Sprinkle w/ scallions before serving.
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