Peel shrimp, and devein, if desired. Set aside.
Cut sausage into 1/4-inch-thick slices. Cook sausage in a large skillet over medium-high heat 5 minutes or until golden brown. Remove sausage, and drain on paper towels, reserving drippings in pan. Set sausage aside.
Saute onion and bell pepper in drippings and hot oil 8 minutes or until tender. Add garlic, and saute l minute.
Whisk in flour, and cook, whisking constantly, 1 minute or until flour is browned.
Whisk in chicken broth. Bring to a boil; reduce heat, and simmer 2 minutes. Stir in shrimp, and cook, stirring occasionally, 4 minutes or just until shrimp turn pink. Stir in sausage,
crabmeat, and spices; cook, stirring occasionally, until thoroughly heated.
Serve immediately over hot cooked grits, brown rice, pasta, or toasted whole grain bread.
To cut carbs further: Replace flour with Xanthan gum.
Alternate serving ideas:
At lunch, ladle the rich sauce into freshly baked pastry shells, and serve with a tossed green salad. For an evening meal, present the sauce over hot cooked pasta, grits, or rice. Follow package directions for the desired number of servings. Add a green vegetable, and you're set.
Adapted from recipe by: Paulette Thomas, Edisto Island, SC
Each (3/4 cup) serving contains an estimated:
Cals: 239, FatCals: 77, TotFat: 9g
SatFat: 2g, PolyFat: 2g, MonoFat: 3g
Chol: 178mg, Na: 657mg, K: 531mg
TotCarbs: 9g, fiber: 1g, Sugars: 3g
NetCarbs: 8g, Protein: 31g
Rice, grits, pasta, etc. not included in nutrition data.
This is a very flexible dish. You can use seafood, chicken, sausage, or whatever. Even Tofu would probably work but don't let any Cajuns find out about it.
View line-by-line Nutrition Insights™: Discover which ingredients contribute the calories/sodium/etc.
|Serving Size: 1 Serving (261g)|
|Recipe Makes: 6|
|Calories from Fat: 111 (44%)|
|Amt Per Serving||% DV|
|Total Fat 12.3g||16 %|
|Saturated Fat 3.7g||18 %|
|Monounsaturated Fat 5.1g|
|Polyunsanturated Fat 2g|
|Cholesterol 156.1mg||48 %|
|Sodium 957.3mg||33 %|
|Potassium 415.8mg||11 %|
|Total Carbohydrate 5.4g||2 %|
|Dietary Fiber 0.9g||4 %|
|Sugars, other 4.5g|
|Protein 28.8g||41 %|
Powered by: USDA Nutrition Database
Disclaimer: Nutrition facts are derived from linked ingredients (shown at left in colored bullets) and may or may not be complete. Always consult a licensed nutritionist or doctor if you have a nutrition-related medical condition.
Calories per serving: 253
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A variation on this recipe
"The Gumbo Pot has carried on the legacy of serving authentic New Orleans food in the Los Angeles Farmers Market since 1986. A series of New Orleans expatriates have added their touches to the menu over the years, with the main concession to LA tastes having been to make dishes equally flavorful but more healthful than traditional Cajun/Southern fare. This recipe is for thier famous spicy rice dish with chicken and andouille sausage; smoky and hot!" —
Personally, I prefer making it this way
"Emeril's famous dish!" —
What would you serve with this? Link in another recipe