Recipe: Light Louisiana Shrimp & Sausage Gumbo

It’s Mardi Gras in Louisiana! Gumbo is a Louisiana staple, and it comes in many varieties, shrimp, sausage, ground beef, and more. It’s high in calories and delicious. Save yourselves the calories for a Hurricane (a delicious adult beverage!) or a piece of King Cake by making this lightened up version of Shrimp Gumbo. You’ll love it so much, you’ll make it all year. This recipe from Self serves 4.

Ingredients:

• 1 boneless, skinless chicken breast, cut into 1-inch chunks
• 1 teaspoon Cajun seasoning
• 1 tablespoon canola oil
• 2 chicken sausages, cut into 1/2-inch-thick slices
• 3 cups chopped celery
• 1 cup chopped onion
• 1 cup cored, seeded and chopped green bell pepper
• 4 cloves garlic, chopped
• 1/4 cup packed chopped fresh thyme
• 2 tablespoons whole-wheat flour
• 15 oz diced tomatoes with juice
• 1 cup low-sodium chicken broth
• 1/2 lb medium shrimp, shelled and deveined (about 20 shrimp)
• 16 oz frozen sliced okra
• 1/4 cup chopped fresh Italian parsley

Directions:

1. Sprinkle chicken with Cajun seasoning. Heat oil in large pot over high heat. Brown chicken and sausage, turning once, 2 to 3 minutes.
2. Add celery, onion, bell pepper, garlic and thyme. Cook until vegetables start to soften, 2 to 3 minutes. Add 1 tbsp water if vegetables stick.
3. Reduce heat to medium. Sprinkle flour over meat-vegetable mixture. Cook, stirring, 1 minute.
4. Add tomatoes, juice and broth. Simmer, covered, until chicken is cooked through, about 10 minutes.
5. Add shrimp and okra; simmer, covered, until shrimp is cooked through and okra is tender, 2 to 3 minutes. Garnish with parsley.