Feast of Fat Tuesday: A Mardi Gras Culinary Parade
Dive into the heart of Mardi Gras celebrations!
Sausage Gumbo with Added Okra and Corn.
The light version of Per serving: 168 calories; 6 g fat (2 g sat, 1 g mono); 25 mg cholesterol; 18 g carbohydrates; 11 g protein; 3 g fiber; 631 mg sodium; 448 mg potassium.
Ingredients
2 teaspoons canola oil
1 medium onion, diced
3 cloves garlic, minced
1 teaspoon Cajun seasoning
2 tablespoons all-purpose flour
4 cups chopped tomatoes
4 cups reduced-sodium chicken broth
2 ½ cups frozen chopped okra
¾ cup instant brown rice
Directions
1. Cook sausage in a Dutch oven over medium-high heat, breaking it up into small pieces until cooked through, about 5 minutes. Transfer to a medium bowl lined with paper towels.
2. Return the pan to medium-high heat and add oil.
3. Add onion and cook, often stirring, for about 2 minutes. Add garlic and Cajun seasoning and cook, stirring often, about 30 seconds.
4. Add flour and cook, stirring to coat the vegetables, until the flour browns, about 1 minute.
5. Add tomatoes and cook, occasionally stirring, for about 2 minutes. Stir in broth, cover, increase heat to high, and boil.
6. Return the sausage to the pan, along with okra and rice; reduce the heat to a simmer.
7. Cook until the okra is heated through and the rice is tender for about 10 minutes.
Resource
1. Sausage Gumbo, Eatingwell
