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Gumbo is a spicy and smoky stew native to the New Orleans area, and can contain any combination of meats and shellfish. Serve with rice and beans, if desired.
Serves: 6
Difficulty level: Intermediate
Prep time: 20 minutes
Cook time: 40 minutes
2 tbsp (25 mL) olive oil
3 tbsp (45 mL) minced garlic
1-1/2 cups (375 mL) diced sweet red pepper
1 cup (250 mL) diced white onion
1 cup (250 mL) diced celery
½ tsp (2 mL) Italian seasoning
¼ tsp (1 mL) cayenne pepper
1 can (796 mL) No Salt Diced Tomatoes
½ tsp (2 mL) sea salt
2 PC Blue Menu Original Smokies, cut into ¼-inch (5 mm) rounds
1 pkg (400 g) PC Blue Menu Wild Argentinean Scallops, thawed, juices reserved
In saucepan, heat olive oil over medium heat; cook garlic, red pepper, onion, celery, Italian seasoning and cayenne for 15 minutes, stirring frequently, or until vegetables are tender.
Add diced tomatoes, salt and smokies. Bring mixture to a simmer. Cover and cook, stirring occasionally, for 15 minutes.
Add scallops and their reserved juices. Bring gumbo back to a simmer and cook for 2 to 3 minutes or until scallops are cooked through.
Per serving: 200 calories
fat 7 g (of which 1.5 g is saturated)
sodium 560 mg
carbohydrate 16 g
fibre 3 g
protein 18 g
Low in saturated fat
Excellent Source of Vitamin C
Good Source of Vitamin A
Source of Fibre
Source of Iron
Healthier choices are within reach
