Healthier Slow Cooker Gumbo Recipe

Recipesfull introduces to you: Seafood Recipes. (Healthier Slow Cooker Gumbo Recipe). Packed with veggies, this healthier slow cooker gumbo is easy to throw together before a party so you have plenty of time with your guests.

Brief

Prep 30 mins

Cook: 6hrs15 mins

Total: 6hrs45 mins

Servings: 10

Yield: 10 servings

Healthier Slow Cooker Gumbo Recipe

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) canreduced-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

Chef John's Crab Cakes

Dinner

Directions

Step 1

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.

Step 2

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.

Step 3

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.

Step 4

Meanwhile place riced cauliflower in a heatproof dish cover and microwave until heated through about 4 minutes stirring halfway through.

Step 5

Serve gumbo over cauliflower. Sprinkle with parsley and additional black pepper.

Nutritional Information

Healthier Slow Cooker Gumbo Recipe

Servings Per Recipe:10

Calories: 134.4

% Daily Value *

Protein: 12.1g 24%

Carbohydrates: 16.1g 5%

Dietary Fiber: 4.5g 18%

Sugars: 3.3g

Fat: 3.5g 5%

Saturated Fat: 1g 5%

Cholesterol: 59.3mg 20%

Vitamin A Iu: 695.2IU 14%

Niacin Equivalents: 2.7mg 20%

Vitamin B6: 0.2mg 13%

Vitamin C: 35.9mg 60%

Folate: 28.6mcg 7%

Calcium: 48.2mg 5%

Iron: 2mg 11%

Magnesium: 22.9mg 8%

Potassium: 288.2mg 8%

Sodium: 273mg 11%

Thiamin: 0.1mg 10%

Calories From Fat: 31.3

*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

**Nutrient information is not available for all ingredients. Amount is based on available nutrient data.

(-)Information is not currently available for this nutrient. If you are following a medically restrictive diet, please consult your doctor or registered dietitian before preparing this recipe for personal consumption.