Tuesday, February 14, 2012

Gumbo with Habanero Chicken Sausage & Shrimp

I've said it before and I'll say it again, I LOVE blogger nights. I know I sound like a broken record but I don't care. Seriously, if you take ANYTHING from my blog it should be that cooking healthy foods together with a friend is good for the heart, soul and tummy.

This month we avoided all that mushy gushy Valentine's stuff and went straight for a New Orleans Mardi Gras Celebration. Mardi gras is French for Fat Tuesday, which is basically the practice of gorging yourself one last time before Lent. We chose some terrific, but traditionally high calorie, dishes to makeover for Mardi Maigre (Skinny Tuesday) and they all turned out amazing. No gorging needed because they are all healthy and delicious year round.

Check out the Cajun Green Beans, Po Boys and of course, delicious nutritious Gumbo we made!
Gumbo with Chicken Sausage & Shrimp
1/3 cup flour
3 slices turkey bacon, chopped
1 pound peeled and de-veined raw shrimp
1 package Spicy Chicken Sausages (I used a Habanero Monterrey Jack type), sliced in bite size pieces
2 tbs olive oil
1 green bell pepper
1 red or orange bell pepper
1 large onion
5 stalks celery
3 tbs garlic
1 bag frozen okra
28 ounces chicken broth, divided
1 cup water
1 tablespoon Tony Chachere's® Famous Creole Seasoning
5 cups cooked brown rice
Dice all the veggies.  Add flour to a dry saute pan and cook until it appears brown, stirring constantly. Place browned flour in a bowl to cool. Saute turkey bacon in oil until bacon is crisp, add veggies. Cook until they are tender then add the water. Bring to boil. Whisk 14 ounces of chicken broth into the cooled flour. Add this mixture to the veggies slowly. Also add in the seasonings, remaining broth and okra. Simmer for 10 minutes. Add shrimp and sausage, simmer until shrimp are cooked thoroughly.  Serve 3/4 cup gumbo over 1/2 cup cooked brown rice.

Makes 10 Servings.
Each serving is 310.9 calories, 10.5 grams of fat total but only 3 grams of saturated fat.
Here's a little more info in case you were wondering:
Potassium 475.3mg; Total Carbs 35.1; Sugars 3.5; Protein 19.5. And it's loaded with vitamins!

Isn't okra nasty? Why should I eat that stuff?

  1. First of all, it is very low in calories (only 18 in half a cup) and it contains no saturated fats or cholesterol.
  2. It's considered by many to be a superfood. (Am I the only one that envisions people getting super powers from eating a superfood?)
  3. It is a rich source of dietary fiber, minerals, vitamins so it's often recommended in cholesterol controlling and weight reduction programs.
  4. The pods are loaded with vitamin A and it is one of the green vegetables with highest levels of anti-oxidants such as beta carotenes, xanthin and lutein which helps to protect from lung and oral cavity cancers.
  5. Excellent source of vitamin-C.
  6. Rich in B-complex group (niacin, vitamin B-6 (pyridoxine), thiamin and pantothenic acid).
  7. Good source of many important minerals such as iron, calcium, manganese and magnesium.
Moral of the story:
Make gumbo.
Eat okra.

PS: Do you observe the Lenten practice of giving things up? If so what are you doing this year?

Check out more tasty deliciousness at Slightly Indulgent Tuesdays.


  1. I am a fan of gumbo!!! Thanks for linking up to Taste This Thursday! I am your newest follower!

  2. Yummy! I would love for you to link up to my linky party via: ourdelightfulhome.blogspot.com

    Mrs. Delightful

  3. I'm giving up gluten! 40 days is enough time to detox and see how removing something can change your health! LOVED that sausage.

  4. I don't mind okra but it's not something that's so readily available here in Australia but only available from speciality stores. I love this recipe. Thanks for following. Following right back at ya! (PS I have a linky party every Thursday called "Thriving on Thursdays". Would love for you to pop by with some of your recipes if you get a chance.)

    Anne @ Domesblissity xx

  5. yum..but I have to pass on the okra, giggle Thank you for linking up at Katherines Corner xo

  6. Stopping by from the Anything Goes Linky! http://queenofsavings.com


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