Shrimp and Sausage Gumbo (Monday Meals)

As with exercise, I can get in to a food rut.  Chicken, ground turkey, mix it up a little, repeat.  Here’s something that breaks that rhythm, and may be the result of our children watching The Princess and The Frog on a constant loop – it’s set in New Orleans. The below uses a slow cooker but you could do this in a large pot on the stove. Original can be found here.

1/2 cup all purpose flour (we use gluten free)
1 pound cooked bratwurst, sliced
1 14.5oz can diced tomatoes
1 large green bell pepper, chopped
1 large onion, chopped
4 celery ribs, chopped
2 garlic cloves, minced
3 bay leaves
1 pound carrots, chopped
2 teaspoons cajun seasoning
1/2 teaspoon dried thyme
2 cups chicken broth
1 pound peeled, cooked, deveined shrimp
1 bunch green onions sliced

In a small pan on high, brown the flour (if you haven’t done this before, just pour the flour in to the pan and keep stirring, it will slowly turn beige and then brown). Cool for 10 minutes.

Add sausage, tomatoes, bell pepper, onion, celery, garlic, bay leaves, carrots, and spices to the slow cooker. Whisk together flour and chicken broth until smooth. Pour over ingredients in slow cooker. Cover and cook on high for 3 hours.

After 3 hours, add in shrimp and green onions – cook for an additional half hour. Discard bay leaves and serve. We like this over quinoa but you can do it with rice if you want to be more traditional. The gumbo itself (without the grain, according to My Fitness Pal) is somewhere in the 200 calorie range. This serves six. It’s super filling and very yummy. My husband adds hot sauce, of course. I like it as is.



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