In a Saucepan
Low-Country Gumbo
1 tablespoon canola oil
½ pound low-fat chicken sausage, sliced
1 onion, chopped
1 green bell pepper, chopped
2 celery stalks, chopped
4 garlic cloves, minced
2 tablespoons all-purpose flour
1 (14½-ounce) can reduced-sodium chicken broth
1 (14½-ounce) can diced tomatoes
1 tablespoon chopped fresh thyme
½ teaspoon salt
½ teaspoon black pepper
¼–½ teaspoon cayenne
2 bay leaves
1 (10-ounce) package frozen sliced okra
½ pound peeled and deveined large shrimp
3 cups hot cooked brown rice
1 Heat oil in large heavy saucepan over medium-high heat. Add sausage and cook, turning, until browned, about 5 minutes. Transfer to medium bowl.
2 Reduce heat to medium. Add onion, bell pepper, celery, and garlic to pot; cook, stirring, until onion is golden, about 8 minutes. Stir in flour and cook, stirring constantly, 1 minute. Gradually stir in broth until mixture is smooth.
3 Add tomatoes, thyme, salt, black pepper, cayenne, and bay leaves to pot; bring to boil over medium-high heat. Reduce heat and simmer, covered, until flavors are blended, about 20 minutes.
4 Return sausage to pot along with okra and shrimp. Simmer, covered, until okra is tender and shrimp is just opaque in center, about 10 minutes. Discard bay leaves. Spoon ½ cup of rice into each of 6 soup bowls. Ladle gumbo evenly over rice.
PER SERVING (about 1½ cups): 284 Cal, 7 g Total Fat, 1 g Sat Fat, 0 g Trans Fat, 85 mg Chol, 668 mg Sod, 37 g Carb, 6 g Sugar, 5 g Fib, 19 g Prot, 102 mg Calc.
HEALTHY EXTRA
Add 1 chopped red bell pepper to the soup along with the green bell pepper in step 2.