Spicy and filled with vegetables, seafood, and sausage. This sauce can be served over grits, rice, pasta, or toast
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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