Low Fat Shrimp and Sausage Gumbo
Indulge in a comforting bowl of Low Fat Shrimp and Sausage Gumbo, a lighter twist on the Louisiana classic that’s brimming with flavor and wholesome ingredients. This healthy gumbo recipe combines succulent shrimp, lean chicken sausages, and vibrant vegetables like okra, bell peppers, and celery for a hearty, nutrient-packed meal. Simmered in a low-sodium chicken broth with aromatic garlic, onion, and a kick of cayenne, it delivers bold Southern flavors with less fat. Served over wholesome brown rice and topped with fresh parsley and scallions, this guilt-free dish is perfect for weeknight dinners or impressing guests at a gathering. Ready in just over an hour and yielding six servings, it's a satisfying option that blends clean eating with soul food tradition.
Log this recipe in SnapCalorie
Recipe Information
Ingredients
- 2 tablespoons olive oil
- 4 links skinless chicken sausages
- 1 pound medium shrimp, peeled and deveined
- 1 large onion, chopped
- 1 medium green bell pepper, chopped
- 2 stalks celery, chopped
- 4 cloves garlic, minced
- 4 cups low-sodium chicken broth
- 14.5 ounces canned diced tomatoes
- 1 cup okra, sliced
- 2 bay leaves
- 1 teaspoon salt
- 0.5 teaspoon black pepper
- 0.25 teaspoon cayenne pepper
- 2 cups brown rice
- 3 scallions, sliced
- 0.25 cup fresh parsley, chopped
Instructions
Heat 1 tablespoon of olive oil in a large pot over medium heat. Add the chicken sausages and cook until browned, about 5 minutes. Remove sausages and slice them into 1/4 inch rounds. Set aside.
In the same pot, add the remaining olive oil. Sauté the onion, bell pepper, celery, and garlic until the vegetables are soft, about 6-8 minutes.
Add the chicken broth, diced tomatoes (with liquid), okra, and bay leaves to the pot. Stir in the salt, black pepper, and cayenne pepper.
Bring the mixture to a boil, then reduce the heat and let it simmer for 15 minutes to blend flavors.
Add the sliced sausage and shrimp to the pot. Let simmer until the shrimp are pink and opaque, about 5 minutes.
While the gumbo simmers, cook the brown rice according to package instructions.
Once the gumbo is ready, remove the bay leaves. Serve over cooked brown rice.
Garnish each serving with sliced scallions and chopped parsley.
Nutrition Facts
Calories |
2167 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 84.8 g | 109% | |
| Saturated Fat | 19.5 g | 98% | |
| Polyunsaturated Fat | 6.2 g | ||
| Cholesterol | 1134 mg | 378% | |
| Sodium | 6184 mg | 269% | |
| Total Carbohydrate | 164.2 g | 60% | |
| Dietary Fiber | 31.0 g | 111% | |
| Total Sugars | 33.5 g | ||
| Protein | 201.7 g | 403% | |
| Vitamin D | 20.3 mcg | 101% | |
| Calcium | 821 mg | 63% | |
| Iron | 14.9 mg | 83% | |
| Potassium | 4940 mg | 105% | |
*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.
