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Spicy Chicken Sausage & Seafood Green Gumbo (Recipe)

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Spice up your St. Patrick’s Day celebration with this “green” gumbo recipe!

My twist to make this gumbo recipe a healthier choice is decreasing the fat and calorie content by not having a traditional roux made of butter or oil and flour. I also have decreased the expected sodium content by using unsalted stock and lower sodium add-ins. You won't miss the salt because the spice from the seasoning and the chicken sausage gives this a nice kick!

Recipe Calories
Calories
Recipe Fat
Fat
Recipe Prep Time
Prep Time 30 minutes
Recipe Cook Time
Cook Time 55 minutes
Recipe Yield
Yield 6 servings

Ingredients

  • 1 Tbsp olive oil
  • 1 Tbsp whole wheat pastry flour
  • 64 ounces unsalted seafood stock, divided
  • 1 onion, diced
  • 3 stalks celery, diced
  • 1 green bell pepper, diced
  • 3 cloves garlic, minced
  • 5 kale leaves, washed, stemmed, julienned
  • 1 tsp Worcestershire sauce
  • 1 tsp filé powder
  • 1 tsp dried thyme
  • 1/2 tsp crushed red pepper flakes
  • 4 dashes Louisiana hot sauce
  • freshly ground black pepper, to taste
  • 2 lbs. chicken sausage, sliced (Such as Aidell’s or Al Fresco)
  • 1/2 lb frozen crawfish tails
  • 1/4 lb shrimp, peeled, deveined, & tails removed
  • 1 cup frozen okra pieces

Instructions

  1. Preheat a large heavy-bottom soup pot or Dutch oven to medium heat. Add the olive oil and flour to make a roux. Using a whisk, gently but consistently stir the flour into the oil so that it is evenly distributed and cooking. Pour in about ¼ to ½ cup of the stock and continue to whisk to allow the roux to incorporate and come together (about 5 minutes).
  2. Then, add the chopped onion, celery, pepper and garlic and allow to sauté in the roux for about another 5 minutes. Stir occasionally. Add the kale, and once it has wilted, add the remaining stock along with the seasonings (Worcestershire, herbs, and hot sauce). Bring the mixture to a boil, and then cover, reduce heat and allow to simmer for about an hour.
  3. Add the chicken sausage, crawfish and shrimp, and allow to cook for another 30 minutes. Add the okra about 10 minutes before completion so that they have time to defrost and warm through but not turn slimy.
  4. Serve warm and enjoy!

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