Healthy Low Country Gumbo and Rice

Road-tripping through the south will show you incredible food and southern hospitality. That experience allowed me to create my Healthy Low Country Gumbo and Rice, a scrumptious recipe based on a classic southern gumbo. My gumbo starts as most do, with healthy aromatics celery, bell pepper, onion, and garlic. Cayenne lends a spicy kick and bay leaves bring a familiar herb to the dish. Finally, add some seared cooked chicken sausage, shrimp, okra, and parsley. This Healthy Low Country Gumbo and Rice will transport you to an amazing southern experience of real home cookin’!

Recipes Similar to Healthy Low Country Gumbo and Rice:

• One Pan Lemon Rosemary Chicken and Rice
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• 30 Minute Chicken Stroganoff Recipe
• Salmon Avocado Sushi Bowl

How Do You Make Gumbo Healthy?

Gumbo is not necessarily an unhealthy dish, it just depends on the amount of fattening ingredients used to create the final dish. It starts out with lots of vegetables cooked in a moderate amount of oil. I like to keep my gumbo healthier by using chicken sausage instead of beef or pork sausage, to cut down on fat. I also like to serve with brown rice, as white rice is more processed with less nutrients. Okra and tomatoes are added to this gumbo as well, adding to the huge amount of veggies inside already!

Veggie-packed dishes are filling and nutritious. Yum! For more vegetable-packed recipes, try my Chickpea Pearl Couscous Salad with Vegetables!

Ingredients in Healthy Low Country Gumbo and Rice

• spicy chicken sausage
• canola oil
• celery
• green bell pepper
• onion
• garlic
• whole wheat white flour
• low-sodium chicken broth
• tomatoes
• cayenne pepper
• bay leaves
• medium shrimp, 30 count
• okra
• parsley
• cooked brown rice

How to Make Healthy Low Country Gumbo and Rice

Heat a large pot or Dutch oven over medium-low heat. Add the sausage and brown it for 1 to 2 minutes, then remove and set aside.

To the pan, add the oil, celery, green bell pepper, and onion, cooking until the onions begin to look translucent, 6 to 8 minutes.

Add the garlic and cook until soft and fragrant, 1 minute.

Whisk in the flour, cooking until it thickens and smells nutty, 30 seconds to 1 minute.

Whisk in the chicken broth and tomatoes and their juice.

Add the cayenne and bay leaves, and reduce the heat to a simmer. Simmer for 20 minutes to let the flavors meld.

Add the shrimp, set-aside sausage, frozen okra, and parsley, simmering until the shrimp is pink and opaque and the okra is heated through, 6 to 8 minutes.

Remove from the heat, season with salt and pepper, to taste, and serve with ¼ cup of rice each.

Recipe

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Healthy Low Country Gumbo and Rice

Created by: Brooke Farmer

Prep Time 30 minutes mins

Cook Time 35 minutes mins

Print Recipe

Pin Recipe

Prep Time 30 minutes mins

Cook Time 35 minutes mins

6 servings

My version of homemade gumbo features tons of veggies like celery, carrot, onion, tomato, and okra. I also use chicken sausage and shrimp for less fat and calories. Yum!

Ingredients

 

• 2 links fully cooked spicy chicken sausage sliced
• 2 tablespoons canola oil
• 2 stalks celery diced
• 1 green bell pepper
• 1 onion diced
• 1 tablespoon minced garlic
• 1 tablespoon whole wheat white flour
• 3 cups low-sodium chicken broth
• 1 14-ounce can no-salt-added tomatoes
• 1 teaspoon cayenne pepper
• 2 dried bay leaves
• 1 pound medium shrimp shelled and deveined (about 30)
• 10 ounces frozen and sliced okra
• ¼ cup fresh parsley chopped
• 1½ cups cooked brown rice

Instructions

• Heat a large pot or Dutch oven over medium-low heat. Add the sausage and brown it for 1 to 2 minutes, then remove and set aside.
• Add the oil, celery, green bell pepper, and onion, cooking until the onions begin to look translucent, 6 to 8 minutes.
• Add the garlic and cook until soft and fragrant, 1 minute.
• Whisk in the flour, cooking until it thickens and smells nutty, 30 seconds to 1 minute.
• Whisk in the chicken broth and tomatoes and their juice.
• Add the cayenne and bay leaves, and reduce the heat to a simmer. Simmer for 20 minutes to let the flavors meld.
• Add the shrimp, set-aside sausage, frozen okra, and parsley, simmering until the shrimp is pink and opaque and the okra is heated through, 6 to 8 minutes.
• Remove from the heat, season with salt and pepper, to taste, and serve with ¼ cup of rice each.

Notes

SmartPoints: 5

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