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Blog Green Gumbo Img 3507

Spicy Chicken Sausage & Seafood Green Gumbo Recipe

Oct 25, 2020 |
By Molly Kimball, RD, CSSD
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Just a smidge of whole grain flour is used in place of a traditional roux, and sodium is kept in check with Tabasco and unsalted stock. Serve over brown rice or cauliflower rice, or "soup-style,'' sans the rice.


Recipe Calories
Calories 240 calories
Recipe Fat
Fat 9 grams 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
  • 8 cups no-salt-added chicken 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
  • 1 teaspoon Tabasco
  • 1/2 teaspoon freshly ground black pepper
  • 1 pound chicken sausage, sliced (look for no added nitrates or nitrites, such as Aidell’s or Al Fresco)
  • 1/2 pound frozen Louisiana crawfish tails
  • 1/4 pound Gulf shrimp, peeled, deveined and tails removed
  • 1 cup frozen okra pieces

Instructions

  1. Preheat a large heavy-bottom soup pot or Dutch oven to medium heat. Add 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 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 Tabasco). Bring the mixture to a boil, and then cover, reduce heat and allow to simmer for about an hour.
  4. Add the chicken sausage, crawfish and shrimp, and allow to cook for another 30 minutes. Add the okra about 10 minutes before finished. Serve warm and enjoy!
Tags
gumbo
dinner recipes

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