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Photo:Christine Ma
Christine Ma
Active Time:20 minsAdditional Time:10 minsTotal Time:30 minsServings:8Yield:8 servingsJump to Nutrition Facts
Active Time:20 minsAdditional Time:10 minsTotal Time:30 minsServings:8Yield:8 servings
Active Time:20 mins
Active Time:
20 mins
Additional Time:10 mins
Additional Time:
10 mins
Total Time:30 mins
Total Time:
30 mins
Servings:8
Servings:
8
Yield:8 servings
Yield:
8 servings
Jump to Nutrition Facts
Jump to recipeChoosing the IngredientsThis simplified version of gumbo is quick and easy to make. Here are some key ingredients that made it healthier:Hot Italian Turkey SausageAlthough gumbo is typically made with andouille sausage, a type of smoked sausage made with pork, we opted for hot Italian turkey sausage. Turkey sausage has less fat, calories and sodium.Frozen OkraFor this recipe, we use frozen chopped okra as a thickener. Frozen chopped okra is convenient to use, boosts the veggie content of this dish, and is available all year-round. Check outmore tips for cooking okra.Instant Brown RiceInstead of serving the gumbo over white rice, we addnutrient-packedinstant brown rice to the gumbo and simmer it until cooked through, which only takes about 10 minutes. Regular brown rice takes about 40 to 45 minutes to cook. If you opt to make regular brown rice, we have a guide onhow to cook brown rice perfectly.Christine Ma
Jump to recipe
Choosing the IngredientsThis simplified version of gumbo is quick and easy to make. Here are some key ingredients that made it healthier:Hot Italian Turkey SausageAlthough gumbo is typically made with andouille sausage, a type of smoked sausage made with pork, we opted for hot Italian turkey sausage. Turkey sausage has less fat, calories and sodium.Frozen OkraFor this recipe, we use frozen chopped okra as a thickener. Frozen chopped okra is convenient to use, boosts the veggie content of this dish, and is available all year-round. Check outmore tips for cooking okra.Instant Brown RiceInstead of serving the gumbo over white rice, we addnutrient-packedinstant brown rice to the gumbo and simmer it until cooked through, which only takes about 10 minutes. Regular brown rice takes about 40 to 45 minutes to cook. If you opt to make regular brown rice, we have a guide onhow to cook brown rice perfectly.Christine Ma
Choosing the Ingredients
This simplified version of gumbo is quick and easy to make. Here are some key ingredients that made it healthier:
Hot Italian Turkey Sausage
Although gumbo is typically made with andouille sausage, a type of smoked sausage made with pork, we opted for hot Italian turkey sausage. Turkey sausage has less fat, calories and sodium.
Frozen Okra
For this recipe, we use frozen chopped okra as a thickener. Frozen chopped okra is convenient to use, boosts the veggie content of this dish, and is available all year-round. Check outmore tips for cooking okra.
Instant Brown Rice
Instead of serving the gumbo over white rice, we addnutrient-packedinstant brown rice to the gumbo and simmer it until cooked through, which only takes about 10 minutes. Regular brown rice takes about 40 to 45 minutes to cook. If you opt to make regular brown rice, we have a guide onhow to cook brown rice perfectly.
Cook Mode(Keep screen awake)Ingredients12ounceshot Italian turkey sausage links, removed from casings2teaspoonscanola oil1largeonion, diced4clovesgarlic, minced1teaspoonCajun seasoning2tablespoonsall-purpose flour4cupschopped tomatoes4cupsreduced-sodium chicken broth2 ½cupsfrozen chopped okra¾cupinstant brown rice1 bunch scallions, trimmed and sliced (optional)
Cook Mode(Keep screen awake)
Ingredients
12ounceshot Italian turkey sausage links, removed from casings
2teaspoonscanola oil
1largeonion, diced
4clovesgarlic, minced
1teaspoonCajun seasoning
2tablespoonsall-purpose flour
4cupschopped tomatoes
4cupsreduced-sodium chicken broth
2 ½cupsfrozen chopped okra
¾cupinstant brown rice
1 bunch scallions, trimmed and sliced (optional)
DirectionsCook 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.Christine MaReturn 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.Christine MaReturn 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.Christine MaEquipmentDutch ovenTo make aheadCover and refrigerate for up to 3 days or freeze for up to 3 months.Originally appeared: EatingWell Magazine Dec/Jan 2006
Directions
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.Christine MaReturn 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.Christine MaReturn 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.Christine MaEquipmentDutch ovenTo make aheadCover and refrigerate for up to 3 days or freeze for up to 3 months.
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.
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.
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.
Equipment
Dutch oven
To make ahead
Cover and refrigerate for up to 3 days or freeze for up to 3 months.
Originally appeared: EatingWell Magazine Dec/Jan 2006
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Nutrition Facts(per serving)165Calories6gFat18gCarbs12gProtein
Nutrition Facts(per serving)
- Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)
(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.
Jan Valdez
