Best-selling author and nutritionist Tosca Reno shares a healthier version of gumbo, without sacrificing any flavour.
4 (tablespoons) olive oil
3/4 (cup) whole wheat flour
1 onion, diced small
1 green pepper, diced small
2 celery ribs , diced small
3 garlic cloves, minced
1 (teaspoon ) sea salt
1/2 (teaspoon ) freshly ground pepper
1/2 (teaspoon ) Old Bay Seasoning
1/4 (teaspoon ) Cayenne
1/4 (teaspoon ) poultry seasoning , salt free
1 (quart) low- sodium chicken broth
2 (cups ) frozen Okra, sliced
1 (15 once) can diced tomatoes, drained
2 (Tablespoons) Tomato Paste
1 (Tablespoon ) Worcestershire Sauce
1 (pound) large raw shrimp, peeled and deveined
14 (ounce) low fat all natural fully cooked sausage, Andouille or Kielbasa, cut into rounds
5 (Cups ) Cooked Brown Rice
1/2 (Cup) finely chopped scallions
1 Hot pepper sauce
- Heat 3 tablespoons of olive oil in a small heavy saucepan over medium head. Add the flour and whisk regularly until it has the aroma of popcorn, 3 minutes. Remove from heat and set aside.
- In a large soup pot, heat the remaining 1 table-spoon olive oil over moderate heat. Add the onion and cook until soft and translucent, 5 minutes. Add the celery, green peppers and garlic. Cook for 5 minutes until tender, stirring occasionally. Season with salt, black pepper, old bay, cayenne and poultry seasoning.
- Add the reserved cooked flour mixture and stir until all the vegetables are coated. Slowly whisk in the chicken broth. Add the okra, tomatoes, tomato paste and Worcestershire sauce. Stire to combine.
- Bring to a boil over high heat, then reduce the heat and simmer for 15 minutes. Increase the heat to a gentle boil. Gently stir in the shrimp and sausage. Simmer for 3 minutes, until the shrimp are cooked through.
- Portion the rice into bowls, top with gumbo and garnish with scallions. Serve with hot pepper sauce.