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Spicy Shrimp Gumbo

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Categories: Low-calorie, Low-fat, Spicy
Type: Soups and Stews

Okra, corn, shrimp, and sausage make up this traditional spicy gumbo.

Serves: 6 cups

Ingredients:

  • 1 medium onion, chopped
  • 1 medium green bell pepper, chopped
  • 1/2 cup thinly sliced celery (include the leaves)
  • 2 teaspoons crushed fresh garlic
  • 4 ounces smoked sausage or kielbasa, at least 97% lean, diced (about 7/8 cup)
  • 1 can (15 ounces) unsalted tomato sauce
  • 1/2 cup chicken broth
  • 2 teaspoons ground paprika
  • 1 teaspoon Cajun seasoning
  • 3/4 teaspoon dried thyme
  • 1 bay leaf
  • 1 cup frozen (unthawed) whole kernel corn
  • 1 cup frozen (unthawed) cut okra
  • 12 ounces peeled and deveined raw shrimp

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Directions:

  1. Place the onion, green pepper, celery, garlic, sausage, tomato sauce, broth, paprika, Cajun seasoning, thyme, and bay leaf in a 2 1/2-quart pot, and bring to a boil over high heat. Reduce the heat to low, cover, and simmer, stirring occasionally, for 15 minutes, or until the vegetables are tender and the flavors are well blended.
  2. Add the corn and okra to the sausage mixture. Increase the heat to high, and bring to a boil. Then reduce the heat to medium-low, cover, and simmer for 5 minutes, or until the okra is barely tender.
  3. Add the shrimp to the gumbo, cover, and simmer for 5 additional minutes, or until the shrimp turn pink and are thoroughly cooked.
  4. Remove the bay leaf from the gumbo, and discard. Serve hot, spooning the gumbo over brown rice if desired.

excerpted from:

Excerpted from The Best-Kept Secrets of Healthy Cooking by Sandra Woodruff, R.D. Copyright � 2000 by Sandra Woodruff.

To order this book go to www.penguin.com. Get a 15% discount with the coupon code FENPARENT.

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