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  Italian turkey sausage 1
  Boiling water 1 Cup (16 tbs)
  Nonstick olive oil cooking spray 1
  Sliced onion 1 Cup (16 tbs)
  Sliced green bell pepper 1⁄2 Cup (8 tbs)
  Sliced red bell pepper 1⁄2 Cup (8 tbs)
  Garlic 2 Clove (10 gm), finely chopped
  Fat free low sodium chicken broth 29 Ounce (2 Cans, 14 1/2 Ounce Each)
  Boneless skinless chicken breast 4 Ounce, cubed
  All purpose flour 1⁄3 Cup (5.33 tbs)
  Salt 1⁄2 Teaspoon
  Freshly ground black pepper 1⁄4 Teaspoon
  Cayenne pepper 1⁄4 Teaspoon
  Firm fish 4 Ounce, cubed (Such As Halibut / Sea Bass / Orange Roughy)
  Cooked shelled medium shrimp 4 Ounce
  Frozen okra 1⁄2 Cup (8 tbs), thawed
  Hot cooked white rice 4 Cup (64 tbs)

1. Prick sausage with fork. In small saucepan of boiling water poach sausage 5 minutes to release excess fat. Drain.
2. Coat nonstick Dutch oven or large saucepan with cooking spray. Heat over medium-high heat. Add onion, green and red peppers, and garlic. Cook, stirring, 5 minutes, adding a little chicken broth as needed to prevent sticking and overbrowning.
3. Slice sausage into 1/2-inch-thick rounds. Add with cubed chicken to saucepan. Cook, stirring constantly, over medium-high heat 2 to 4 minutes or until browned, again adding a little chicken broth if needed to prevent sticking or overbrowning.
4. In screw-top jar combine flour with 1/2 cup chicken broth. Cover tightly and shake to mix to smooth paste. Stir into saucepan. Cook over medium-high heat, stirring constantly, until gravy is browned and thickened, 3 to 4 minutes.
5. Add remaining chicken broth and seasonings. Cook, whisking occasionally, about 5 minutes.
6. Add fish. Cook 3 minutes. Add shrimp, reserving 4 for garnish, and add okra if using. Cook just to heat through, about 1 minute.
7. To serve: Coat four 1 -cup custard cups with cooking spray. Pack 1 cup rice into each cup. Unmold in center of each serving bowl. Spoon gumbo around rice, and place a shrimp on top of rice.

Recipe Summary

Difficulty Level: 
Main Dish
Preparation Time: 
15 Minutes
Cook Time: 
25 Minutes
Ready In: 
40 Minutes

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Average: 4.1 (18 votes)

Nutrition Rank

Nutrition Facts

Serving size

Calories 453 Calories from Fat 48

% Daily Value*

Total Fat 5 g8.1%

Saturated Fat 0.67 g3.3%

Trans Fat 0 g

Cholesterol 89 mg29.7%

Sodium 588.4 mg24.5%

Total Carbohydrates 68 g22.5%

Dietary Fiber 3.1 g12.6%

Sugars 2.9 g

Protein 30 g60.1%

Vitamin A 17.1% Vitamin C 20.6%

Calcium 6.4% Iron 30.5%

*Based on a 2000 Calorie diet


Cajun Gumbo Recipe