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Friday, June 26, 2015

Friday Food: Sausage Gumbo

A classic cajun meal that can be made to be very healthy for you.  Great to customize to your tastes and you can always add things to increase the health benefits of the meal. Enjoy.

Sausage Gumbo

Makes 8 servings
ACTIVE TIME: 30 minutes  TOTAL TIME: 40 minutes

-12 ounces hot Italian turkey sausage links, removed from casings
-2 teaspoons canola oil
-1 large onion, diced
-4 cloves garlic, minced
-1 teaspoon Cajun seasoning
-2 tablespoons all-purpose flour
-4 cups chopped tomatoes
-4 cups reduced-sodium chicken broth
-2 1/2 cups frozen chopped okra
-3/4 cup instant brown rice
-1 bunch scallions, trimmed and sliced (optional)


1. Cook sausage in a Dutch oven over medium-high heat, breaking it up into small pieces with a wooden spoon, until cooked through, about 5 minutes. Transfer to a medium bowl lined with paper towels. 

2. Return the pan to medium-high heat and add oil. Add onion and cook, stirring often, until translucent, about 2 minutes. Add garlic and Cajun seasoning and cook, stirring often, until fragrant, about 30 seconds. Add flour and cook, stirring to coat the vegetables, until the flour browns, about 1 minute. Add tomatoes and cook, stirring occasionally, until they begin to release their juices, about 2 minutes. Stir in broth, cover, increase heat to high and bring to a boil. 
3. Return the sausage to the pan, along with okra and rice; reduce the heat to a simmer. Cook until the okra is heated through and the rice is tender, about 10 minutes. Serve sprinkled with sliced scallions, if using.




NUTRITION INFORMATION: Per serving: 168 calories; 6 g fat (2 g sat, 1 g mono); 25 mg cholesterol; 18 g carbohydrate; 11 g protein; 3 g fiber; 631 mg sodium; 448 mg potassium.
Nutrition bonus: Vitamin C (50% daily value), Vitamin A (15% dv).
1 Carbohydrate Serving

Exchanges: 1 starch, 1 1/2 vegetable, 2 lean meat
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