Creole Gumbo with Cornbread Muffins

Ingredients

    Gumbo
  • 8 oz (250 g) Cajun-style Andouille sausage
  • 3    celery stalks
  • 1   medium onion
  • 1   medium red bell pepper
  • 2   garlic cloves
  • ½ cup (125 mL) plus 1 tsp (5 mL) canola oil, divided
  • ½ cup (125 mL) flour
  • 2 cups (500 mL) low-sodium chicken broth
  • 1 can (15 oz or 398 mL) no-salted added diced tomatoes, undrained
  • 1-3 tsp (5-15 mL) Cajun Creole seasoning blend
  • 1 lb (450 g) shrimp, peeled and deviened (26-30 ct)
  • 2 cups (500 mL) frozen sliced okra
  •  Hot cooked rice
    Cornbread
  •  Nonstick cooking spray
  • 1 box (8.5 oz) cornbread muffin mix (see Cook's Tip)
  • 1   egg
  • ⅓ cup (75 mL) milk
  • ½ cup (125 mL) shredded cheddar cheese (optional)
  • 1 tbsp (15 mL) finely chopped fresh parsley

Directions

  1. For the gumbo, cut the sausage into ½” (1-cm) slices. Using the Food Chopper, coarsely chop the onion and bell pepper. Slice the celery into ½” (1-cm) slices.  

  2. Heat ½ cup (125 mL) of the oil in the All-Purpose Pot over medium-low heat for 3 minutes. Slowly whisk in the flour using the Nylon Spiral Whisk; stir constantly for about 10 minutes, or until the roux is milk chocolate in color. Remove the roux from the pot and set it aside.

  3. Add the remaining 1 tsp (5 mL) oil, celery, onion, bell pepper, and garlic pressed using the Garlic Press to the pot. Cook for 3 minutes or until softened, stirring occasionally.

  4. Stir in the broth, tomatoes, roux, seasoning blend, and sausage; bring the mixture to a boil. Reduce the heat; cover and simmer for 20 minutes, stirring occasionally.

  5. Meanwhile, for the cornbread, spray 6 1-Cup (250 mL) Prep Bowls with nonstick cooking spray; place the bowls into the 12” (30-cm) Steamer. Combine the cornbread ingredients in a small bowl and mix well. Spoon about ¼ cup (50 mL) of the batter into each prep bowl.

  6. Stir the shrimp and okra into the pot. Place the steamer on the pot. Cover and cook 18-22 minutes or until a wooden pick inserted into the center of the cornbread comes out clean.

  7. Remove the steamer to a hot pad or trivet; let it stand for 5 minutes. To remove the cornbread, run a knife around rims of the prep bowls and invert. Ladle the gumbo into bowls and serve it with the cornbread and hot cooked rice, if desired.

Yield:

  • 6  servings

Nutrients per serving:

 Calories 540, Total Fat 30 g, Saturated Fat 5 g, Cholesterol 170 mg, Sodium 1170 mg, Carbohydrate 44 g, Fiber 5 g, Protein 25 g

Cook's Tips:

Using low-sodium canned chicken broth and no-salt canned diced tomatoes helps in reducing a typically high-sodium dish.

For homemade cornbread, omit the corn muffin mix. Combine ¾ cup (175 mL) yellow cornmeal, 3 tbsp (45 mL) sugar, 2 tbsp (30 mL) vegetable oil, 2 tsp (10 mL) baking powder, and ¼ tsp (1 mL) salt. Add the remaining cornbread ingredients and proceed as recipe directs.

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