Inspiration struck when I found a shrimp gumbo “comfort food done light” recipe in Shape Magazine. While the recipe was pretty light, I decided to go lighter by nixing some of the fish, small okra, and corn. Then, I opted for whole wheat pasta instead of white rice. This cut down the prep time, cook time and calorie count.
1 tbsp vegetable oil
1/2 cup onion, diced
1/2 cup orange pepper, cut into strips
1/2 cup yellow pepper , cut into strips
1/2 cup celery, diced
1 cup grape tomatoes, halved
3 garlic cloves
1/4 lb apple chicken sausage
1 + 1/2 cups vegetable stock
2 tsp gumbo filé powder OR other spicy seafood/gumbo blend (I used my New Orleans’ treasure)
1/2 lb small shrimp, defrosted if using frozen (If using fresh shrimp, find cooking instructions here)
1 tsp chili powder or additional spicy seafood/gumbo blend
2 scallions, chopped
- In a large skillet or pot (something big enough for all the ingredients), warm vegetable oil over medium heat. Add onion, peppers, celery and tomatoes. Stir until soft, ~5-8 minutes.
- Stir in garlic, chicken sausage and seasoning. Cook for another 2-3 minutes and then add the vegetable stock.
- While the vegetable stock simmers, toss defrosted shrimp with chili powder in a small bowl. Add the coasted shrimp to the gumbo pan/pot and let simmer for 5 minutes.
- Add scallions and serve over a bed of rice, whole wheat pasta, quinoa or other grain.