healthy sausage gumbo

Name: Healthy sausage gumbo
Prep time: 15 min
Cook time: 20 min
Yield: 8
Ingredients: 12 ounce(s) hot, italian-style turkey sausage, casings removed; 2 teaspoon(s) canola oil; 1 large onion, diced; 4 teaspoon(s) minced garlic; 1-1/2 teaspoon(s) cajun seasoning; 2 tablespoon(s) flour; 4 cup(s) canned chopped tomatoes w/green chilis; 4 cup(s) reduced-sodium chicken broth; 2-1/2 cup(s) frozen, chopped okra; 3/4 cup(s) instant brown rice; 1 bunch(es) scallions, trimmed and sliced

(1 RATING)

40 Pinches

sherry monfils

worcester, MA

Updated on Feb 26, 2012

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

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prep time 15 Min

cook time 20 Min

method ---

yield 8 serving(s)

Ingredients

12 ounces hot, italian-style turkey sausage, casings removed
2 teaspoons canola oil
1 large onion, diced
4 teaspoons minced garlic
1-1/2 teaspoon cajun seasoning
2 tablespoons flour
4 cups canned chopped tomatoes w/green chilis
4 cups reduced-sodium chicken broth
2-1/2 cup frozen, chopped okra
3/4 cup instant brown rice
1 bunch scallions, trimmed and sliced

How To Make healthy sausage gumbo

Step 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.

Step 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.
Step 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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