Heart-Healthy Shrimp and Sausage Gumbo
Indulge in the bold flavors of this Heart-Healthy Shrimp and Sausage Gumbo, a lighter twist on the classic Southern dish without compromising on taste. Packed with lean chicken sausage, succulent shrimp, fresh okra, and a medley of aromatic vegetables, this gumbo is both nourishing and delicious. Flavored with herbs like thyme, oregano, and a touch of cayenne for a subtle kick, it's simmered to perfection in a rich base of fire-roasted tomatoes and low-sodium chicken broth. Served over wholesome brown rice and garnished with fresh parsley and scallions, this one-pot wonder is high in protein, fiber, and ideal for anyone seeking a wholesome meal. Ready in just an hour, this recipe is perfect for healthy weeknight dinners or a satisfying weekend treat.
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Recipe Information
Ingredients
- 2 tablespoons olive oil
- 12 ounces lean chicken sausage, sliced
- 1 pound medium shrimp, peeled and deveined
- 8 ounces okra, sliced
- 1 large yellow onion, diced
- 3 celery stalks, diced
- 1 large green bell pepper, diced
- 4 garlic cloves, minced
- 6 cups low-sodium chicken broth
- 14.5 ounces fire-roasted tomatoes, diced
- 1 cup brown rice
- 2 bay leaves
- 0.5 teaspoon ground black pepper
- 0.25 teaspoon cayenne pepper
- 1 teaspoon dried thyme
- 1 teaspoon dried oregano
- 2 tablespoons fresh parsley, chopped
- 2 scallions, sliced for garnish
Instructions
Heat 1 tablespoon of olive oil in a large pot over medium heat. Add the sliced chicken sausage and cook until browned, about 5 minutes. Remove the sausage and set aside.
In the same pot, heat the remaining tablespoon of olive oil. Add the diced onion, celery, and green bell pepper. Sauté for about 5 minutes, or until softened.
Stir in the minced garlic and sliced okra. Cook for an additional 3 minutes, stirring frequently.
Add the fire-roasted tomatoes with their juices, low-sodium chicken broth, brown rice, and bay leaves to the pot. Stir well to combine.
Season with ground black pepper, cayenne pepper, dried thyme, and dried oregano. Bring the mixture to a boil, then reduce the heat to low and cover. Simmer for 30 minutes, or until the rice is tender.
Once the rice is cooked, add the browned sausage back to the pot along with the shrimp. Stir to combine, and cook until the shrimp are pink and cooked through, about 5 minutes.
Remove the bay leaves and adjust seasoning if necessary.
Serve the gumbo hot, garnished with chopped parsley and sliced scallions.
Nutrition Facts
Calories |
1926 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 67.7 g | 87% | |
| Saturated Fat | 14.4 g | 72% | |
| Polyunsaturated Fat | 2.7 g | ||
| Cholesterol | 1126 mg | 375% | |
| Sodium | 4518 mg | 196% | |
| Total Carbohydrate | 136.2 g | 50% | |
| Dietary Fiber | 30.0 g | 107% | |
| Total Sugars | 39.4 g | ||
| Protein | 204.9 g | 410% | |
| Vitamin D | 20.3 mcg | 101% | |
| Calcium | 786 mg | 60% | |
| Iron | 11.3 mg | 63% | |
| Potassium | 5066 mg | 108% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
