Healthy Recipes

Looking for a perfect recipe for tonight’s dinner, or need something healthy and delicious to take to a friend’s house for a party? Crafted by our award-winning chefs, and built on the nutritional foundation developed by Dr. Cederquist, these recipes are exactly what you’re looking for!

Chicken, Shrimp, and Sausage Gumbo Recipe

Prepare to rock to the Cajun seasonings and flavors of this seafood gumbo recipe. Spiced so nice, you will want to dance in the streets of New Orleans (or at least in your kitchen)!

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Traditional gumbo cannot be complete without chicken or shrimp, which is why our recipe combines both. Our chicken and sausage gumbo packs flavor in every bite with a healthy combination of chicken, sausage, and shrimp.

The gumbo naturally features the holy trinity, too, which is made up of onion, celery and bell pepper. It is thickened with a dark roux and spiced to absolute perfection.

Indulge in the Creole culture and jazz up your plate with our seafood gumbo dish courtesy of our chefs at bistroMD!

Chicken, Shrimp, and Sausage Gumbo Recipe

Yield: 12 servings

Nutrition per serving: 280 calories, 12 g fat, 26 g protein, 16 g total carb, 3 g fiber

Prep time: 20 minutes
Cook time: 50 minutes
Total time: 1 hour 10 minutes

Ingredients:

• 4 Tbsp olive oil + 1.5 Tbsp
• 1/2 cup all-purpose flour
• 2 small white onion, diced
• 4 stalks celery, crescent cut
• 3 garlic cloves, chopped
• 1, 12-oz bag cut okra, frozen
• 1 large green bell pepper, diced
• 2 lb. diced chicken (divided between boneless, skinless thigh and breast)
• 1 lb andouille sausage
• 2 cups water
• 1 cup seafood stock
• 1, 15-oz can tomato sauce
• 1, 14.5 oz can diced tomato, no salt added
• 1 Tbsp hot sauce
• 1 Tbsp gumbo file powder
• 1 tsp black pepper
• 1/2 tsp marjoram
• 1/2 tsp smoked paprika
• 1/4 tsp dry thyme
• 1/8 tsp cayenne pepper
• 1/2 tsp sea salt, or to taste
• 1 lb. shrimp, peels & deveined, tail off
• 1 Tbsp parsley, freshly chopped

Instructions:

1. Make a dark roux by heating 4 Tbsp olive oil to a small saucepan over medium-high heat. Add flour and whisk and stir constantly until a dark brown paste forms and set aside.

2. In a large pot, add 1.5 Tbsp olive oil over medium heat. Add onions and cook until tender.

3. Add celery, garlic, okra, bell pepper and cook about 8 minutes or until celery has softened.

4. Add chicken and andouille sausage. Cook, stirring occasionally, until chicken is cooked through, about 10 minutes.

5. Add water, seafood stock, tomato sauce, tomatoes, and hot sauce. Bring it to a simmer.

6. Add prepared roux along with the dry spices. Return to a simmer to thicken.

7. Once desired thickness is achieved, add shrimp and parsley. Heat until shrimp is cooked through, about 5 minutes.

8. Serve with fluffy brown rice for the ultimate Cajun-inspired meal! Or, omit rice for a low-carb, high-protein meal.

Bonus Seafood Gumbo Recipe Additions

This chicken, shrimp, and sausage gumbo recipe may be hard to beat, but there are other ways to enjoy it!

Add other favorite seafood to the gumbo, as they offer immense flavor and are good sources of lean protein. They also often supply healthy fats known as omega-3 fatty acids proven to support heart health and lower inflammation. Some delicious ideas beyond shrimp include:

• Blue crab or other crabmeat
• Cod
• Crawfish
• Oysters
• Scallops
• Halibut
• Lobster tail

The holy trinity is a Cajun tradition, though the gumbo can be enriched with more than onion, bell pepper, and celery. Amplify the flavor with a number of veggies, herbs, and spices as well. These may include:

• Corn
• Zucchini
• Jalapeños
• Bay leaves
• Green onions
• Fire-roasted tomatoes
• Fresh thyme
• Creole mustard

Feel free to prepare traditionally or creatively as you desire, as the options can be endless with a delicious seafood gumbo!

Written By Sarah Asay, RDN. Published on March 06, 2020. Updated on March 26, 2020.

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