 |
Prep Time: 0 Minutes Cook Time: 30 Minutes |
Ready In: 30 Minutes Servings: 12 |
|
From WebMd magazine: Makes about 12 serving of this healthier version of shrimp gumbo. Use salt free seasonings if desired. The roux is made from cooking the flour saving many calories from a cooked roux version Ingredients:
3/4 cup flour |
1 lb ground turkey breast |
2 tbs cajun seasoning, salt free if desired |
1/4 tsp cayenne pepper |
1/4 tsp liquid smoke |
3 tbs minced garlic divided |
2 tbs canola oil |
4 ribs celery thin sliced |
2 large onions diced |
2 red bell peppers diced |
2 green bell peppers diced |
8 cups chicken stock, defated and or salt free if desired |
8 oz okra trimmed and sliced into 1 inch pieces |
1 bay leaf |
1 lb medium shrimp thawed |
salt and pepper to taste |
Directions:
1. Preheat oven to 400F
2. Spread flour on baking sheet and toast in oven 45 to 60 minutes, stir now and then until nut btrown.
3. Sift into bowl and set aside
4. make andouille turkey sausage:
5. Combine turkey, seasoning and 1 Tbs garlic.
6. Form 1 tbs of meat into small patties
7. Brown both sides in 1 tbs oil.
8. Remove and set aside
9. Add remaining oil to pan and cook and stir vegetables ( except okra ) and garlic and 1 Tbs cajun seasoning until soft about 10 mins.
10. Sprinkle on flour cook and stir 2 mins.
11. Slowly add stock while stirring
12. Stir in remianing Cajun seasoning and sausage and okra.
13. Bring to a boil
14. reduce heat and simmer 20 minutes
15. Skim off any foam from top as it rises
16. Add shrimp and cook till opague- 5 to 10 mins
17. Season with salt and pepper
18. Serve over cooked brown or white rice in soup cups
19. Remove bay leaf.
|
|