Seafood and Turkey Sausage Gumbo

Number of Servings
      • 1/4 cup all-purpose flour
      • 1 cup chopped onion
      • 3 garlic cloves, chopped
      • 1 bay leaf
      • 1 cup canned low-salt chicken or vegetable broth
      • 1 can (28-oz.) tomatoes in juice, diced
      • 1/4 pound small shrimp, de-veined
      • 1 tbsp. vegetable oil
      • 1 cup green bell pepper, chopped
      • 1 tsp. dried thyme
      • 1 (10-oz.) low-fat Italian turkey sausages, casings removed
      • 2 tsp. Creole or Cajun seasoning
      • 2 (4-oz.) catfish fillets, each cut into 4 pieces


Sprinkle flour over bottom of heavy, large pot. Stir flour constantly over medium-low heat until flour turns golden brown (do not allow to burn), about 12 to 15 minutes. Pour browned flour into bowl, set aside. Heat oil in same pot over medium heat. Add onion and bell pepper, stir 1 minute. Add sausages and sauté until brown, breaking up with back of spoon, about 5 minutes. Add browned flour. Add tomatoes with juice, broth and Creole seasoning. Bring to boil. Reduce heat, cover and simmer 20 minutes to blend flavors, stirring frequently. Add shrimp and catfish to pot and simmer until seafood is opaque in center, about 5 minutes. Discard bay leaf. Season with salt and pepper and serve.
Nutrition Information
328 Calories; 6g Fat (22.5% calories from fat); 24g Protein; 23g Carbohydrate; 4g Dietary Fiber; 76mg Cholesterol; 924mg Sodium.  .

Tracker: 3 Protein, 2 1/4 Veg, 1/2 Grain

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