Low Fat Shrimp and Sausage Gumbo

Dive into the vibrant flavors of Louisiana with this health-conscious twist on a Southern classic: Low Fat Shrimp and Sausage Gumbo. Packed with tender shrimp, savory chicken sausage, and colorful vegetables like bell pepper, celery, and okra, this recipe offers rich, hearty taste without the extra calories. A fragrant blend of garlic, bay leaves, and a touch of cayenne pepper lends the perfect kick, while low-sodium chicken broth and brown rice make it a wholesome, balanced meal. Ready in just over an hour and loaded with flavor, this lighter gumbo is perfect for weeknight dinners or meal prepping. Garnished with fresh scallions and parsley, it's a satisfying dish that proves you don't have to sacrifice flavor for health.

Nutriscore Rating: 75/100

Prep Time:20 mins

Cook Time:45 mins

Total Time:65 mins

Servings: 6

Ingredients

• 2 tablespoons olive oil
• 4 links skinless chicken sausages
• 1 pound medium shrimp, peeled and deveined
• 1 large onion, chopped
• 1 medium green bell pepper, chopped
• 2 stalks celery, chopped
• 4 cloves garlic, minced
• 4 cups low-sodium chicken broth
• 14.5 ounces canned diced tomatoes
• 1 cup okra, sliced
• 2 bay leaves
• 1 teaspoon salt
• 0.5 teaspoon black pepper
• 0.25 teaspoon cayenne pepper
• 2 cups brown rice
• 3 scallions, sliced
• 0.25 cup fresh parsley, chopped

Directions

Step 1

Heat 1 tablespoon of olive oil in a large pot over medium heat. Add the chicken sausages and cook until browned, about 5 minutes. Remove sausages and slice them into 1/4 inch rounds. Set aside.

Step 2

In the same pot, add the remaining olive oil. Sauté the onion, bell pepper, celery, and garlic until the vegetables are soft, about 6-8 minutes.

Step 3

Add the chicken broth, diced tomatoes (with liquid), okra, and bay leaves to the pot. Stir in the salt, black pepper, and cayenne pepper.

Step 4

Bring the mixture to a boil, then reduce the heat and let it simmer for 15 minutes to blend flavors.

Step 5

Add the sliced sausage and shrimp to the pot. Let simmer until the shrimp are pink and opaque, about 5 minutes.

Step 6

While the gumbo simmers, cook the brown rice according to package instructions.

Step 7

Once the gumbo is ready, remove the bay leaves. Serve over cooked brown rice.

Step 8

Garnish each serving with sliced scallions and chopped parsley.

Nutrition Facts

Serving size	(3268.5g)

Amount per serving	% Daily Value*
Calories	2166.7

Total Fat 84.8g	0%
Saturated Fat 19.5g	0%
Polyunsaturated Fat 6.2g
Cholesterol 1134.1mg	0%
Sodium 6183.8mg	0%
Total Carbohydrate 164.2g	0%
Dietary Fiber 31.0g	0%
Total Sugars 33.5g
Protein 201.7g	0%

Vitamin D 811.1IU	0%
Calcium 821.2mg	0%
Iron 14.9mg	0%
Potassium 4939.8mg	0%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 34.3%

Protein: 36.2%

Carbs: 29.5%