Gumbo with Scallops and Smokie Sausage

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Ingredients

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

Gumbo with Scallops and Smokie Sausage

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

Nutritional Information

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

Instructions

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.

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