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Receta Seafood And Turkey Sausage Gumbo

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Raciónes: 4

Ingredientes

Cost per serving $2.98 view details
  • 1/4 c. all purpose flour
  • 1 Tbsp. vegetable oil
  • 1 c. minced onion
  • 1 c. minced green bell pepper
  • 3 x garlic cloves minced
  • 1 tsp dry thyme
  • 1 x bay leaf
  • 10 ounce low-fat Italian turkey sausages - (abt 3) casings removed
  • 1 can diced tomatoes in juice - (28 ounce)
  • 1 c. canned low-salt chicken broth or possibly
  •     vegetable broth
  • 2 tsp Creole or possibly Cajun seasoning
  • 8 x uncooked large shrimp peeled, deveined
  • 2 x catfish fillets - (6 ounce ea) each cut 4 pcs
  •     Salt to taste
  •     Freshly-grnd black pepper to taste

Direcciones

  1. Sprinkle flour over bottom of heavy large pot. Stir flour constantly over medium-low heat till flour turns golden (don't allow to burn), about 15 min. Pour browned flour into bowl.
  2. Heat oil in same pot over medium heat. Add in onion and bell pepper and saute/fry till tender, about 7 min. Add in garlic, thyme and bay leaf; stir 1 minute. Add in sausages and saute/fry till brown, breaking up with back of spoon, about 5 min, then add in browned flour. Add in tomatoes with juices, broth and Creole seasoning. Bring to boil. Reduce heat, cover and simmer 20 min to blend flavors, stirring frequently.
  3. Add in shrimp and catfish to pot and simmer just till seafood is opaque in center, about 5 min. Throw away bay leaf. Season with salt and pepper and serve.
  4. This recipe yields 4 servings.
  5. Comments: Here is a terrific lower-fat version of the classic New Orleans dish.

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Nutrition Facts

Amount Per Serving %DV
Serving Size 339g
Recipe makes 4 servings
Calories 294  
Calories from Fat 159 54%
Total Fat 17.7g 22%
Saturated Fat 3.34g 13%
Trans Fat 0.09g  
Cholesterol 138mg 46%
Sodium 763mg 32%
Potassium 480mg 14%
Total Carbs 16.9g 5%
Dietary Fiber 2.2g 7%
Sugars 4.01g 3%
Protein 18.13g 29%
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