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Chicken and Shrimp Gumbo

The perfect dish for a Mardi Gras party or feeding a crowd!

Per Serving: 240 calories, 6 g fat, 1 g sat fat, 28 g protein, 19 g carbohydrates, 3.5 g fiber, 102 mg cholesterol, 436 mg sodium
Chicken and Shrimp Gumbo Photo
Yield: Serves 6

Ingredients

This recipe can easily be doubled and the fact that it tastes even better the next day makes it the perfect make-ahead party dish. Cajun seasoning mixtures vary in heat levels. This was made with McCormick Cajun seasoning and is pleasantly, but not overpoweringly, spicy. - Terry

  • 2 tsp. canola oil
  • 12 oz. boneless, skinless chicken breasts, cut into chunks
  • 1 Tbsp. Cajun seasoning (more or less to taste)
  • 1 ¼ cups chopped onion
  • 1 cup diced green bell pepper or Italian frying pepper (Cubanelle)
  • ½ cup diced celery
  • 4 oz. fully-cooked smoked turkey sausage, diced
  • 1 Tbsp. flour
  • 3 cups reduced-sodium chicken broth
  • 1 can (14 ½ oz.) diced tomatoes in juice
  • ½ cup quick-cooking brown rice
  • 10 oz. box frozen cut okra (about 2 cups)
  • 8 oz. peeled shrimp (31 to 40 per lb. size)

Instructions

  1. Heat 1 tsp. of the oil in a 4 ½-quart nonstick saucepan over medium heat. Add chicken; sprinkle with 2 tsp. Cajun seasoning. Cook over medium heat, stirring frequently, until browned and cooked through, about 5 minutes. Remove to a plate.

  2. Add remaining 1 tsp. oil to saucepan. Add onion, peppers, and celery and cook over medium-high heat, stirring frequently, until tender, about 5 minutes.

  3. Add sausage to saucepan; cook over medium –high heat, stirring often, until lightly browned, about 2 minutes.

  4. Add flour and cook, stirring constantly 2 minutes. Stir in broth, tomatoes and remaining 1 tsp. Cajun seasoning and bring to a boil, scraping bottom of pan.

  5. Add rice, and okra; simmer 7 minutes.

  6. Stir in shrimp, and chicken and cook until rice is tender and shrimp are cooked through, about 3 minutes.

Recipe and photo created by Terry Grieco Kenny for DietsInReview.com



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