Healthier Slow Cooker Gumbo recipe
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Ingredients
- ⅓ cup all-purpose flour 1 tablespoon vegetable oil 2 green bell peppers, chopped 1 large onion, chopped 3 cloves garlic, minced ½ pound chicken andouille sausage, quartered lengthwise and sliced 2 (14.5 ounce) cans no-salt-added diced tomatoes 1 (10.75 ounce) can reduced-sodium chicken broth 1 tablespoon salt-free Cajun seasoning ¼ teaspoon salt ¼ teaspoon ground black pepper, or more to taste ½ pound uncooked medium shrimp, peeled and deveined 5 cups frozen riced cauliflower 2 sprigs chopped fresh parsley, or to taste
Nutrition Info
- 134.4 caloriescarbohydrate: 16.1 gcholesterol: 59.3 mgfat: 3.5 gfiber: 4.5 gprotein: 12.1 gsaturatedFat: 1 gservingSize: -sodium: 273 mgsugar: 3.3 gtransFat: : -unsaturatedFat: : -
Directions Healthier Slow Cooker Gumbo
Directions
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Heat a large skillet over medium heat. Add flour, cook, stirring constantly, until flour is deep golden and smells toasty, 7 to 10 minutes. Reduce heat if browning too quickly. Transfer to a 6-quart slow cooker.
Add oil, bell peppers, onion, and garlic to the skillet, cook and stir until tender, 5 to 7 minutes. Stir into slow cooker until coated. Stir in sausage, tomatoes, broth, Cajun seasoning, salt, and black pepper.
Cook on Low for 6 to 7 hours or on High for 3 to 3 1/2 hours. Stir in shrimp, cook until opaque, about 30 minutes on Low or 15 minutes on High.
Meanwhile, place riced cauliflower in a heatproof dish, cover, and microwave until heated through, about 4 minutes, stirring halfway through.
Serve gumbo over cauliflower. Sprinkle with parsley and additional black pepper.