Cajun Shrimp Gumbo
Calories 310 (17% from fat)
Fat 6 gram
Saturated Fat 1.4 gram
Trans Fat 0 gram
Cholesterol 218 mg.
Sodium 833 mg.
Carb. 29 gram
Fiber 4.4 gram
Sugar 8 gram
Sugar Alcohol 0 gram
Protein 35 gram
2 14.5 oz. cans of low-sodium fat free chicken broth
4 cups water
1 1/2 tsp. paprika
2 tsp. dried minced onions
1 tsp. minced garlic
1 tsp. thyme
1/4 tsp. dill weed
1/2 tsp. marjoram
1/2 tsp. fennel seed
1/2 tsp. cumin
1/4 tsp. ground red pepper
5 packets herb ox no sodium chicken stock
3 cups (about 14 oz.) sweet potato, chopped
8 oz. low-fat turkey smoked sausage (also called kielbasa)
8 oz. (2 cups) frozen corn
8 oz. (2 cups) frozen okra
2 lbs. raw, peeled and deveined large shrimp
1. Pour the chicken broth and water into a large non-stick pot. Add the next 10 ingredients (paprika through herb ox) to the pot. Don't use the ground red pepper if you don't want it to be spicy. Then bring the pot to a boil over high heat. Stir occasionally.
2. Add the sweet potatoes, cover the pot and reduce heat between medium and low. Boil the potatoes gently for 10 minutes. Reduce heat if it builds to a rolling boil.
3. Cut the smoked sausage in half, then into 1/4 inch slices. Stir in the sausage, corn and okra into the gumbo. Increase heat back up to medium, cover and cook for 10 more minutes, stirring occasionally.
4. Mix in the shrimp. Cover and simmer for 5 more minutes until potatoes are tender and shrimp is thoroughly cooked.
5. Serve with no-salt bread for dipping.
Yield: 7 Servings
You can freeze individual portions for easy re-heating later.
Make sure to freeze them in freezer safe tupperware containers.
When you heat them up, microwave for approximately 4 minutes, stir and finish heating it for another 3 minutes. Keep the container open just a little to allow steam to escape.