Departments: The Hungry Heart: Lower Sodium Recipes
This recipe is reprinted with permission from Favorite Family Recipes: 43 Dishes for a Healthy Soul. Copyright © 2014 by the American Heart Association. Published by Publications International, Ltd. Look for Favorite Family Recipes at ShopHeart.org, while supplies last.
In honor of Stroke Awareness Month, we're dishing up some lower-sodium versions of traditionally high-sodium ones to help you keep your heart and brain healthy. With so much added flavor, you won't even miss the extra salt!
Serves 6; 1 cup per serving
1½ tablespoons all-purpose flour
4 ounces reduced-fat smoked turkey sausage, thinly sliced
3 cups frozen bell pepper stir-fry mix (bell peppers and onions)
1 14.5-ounce can no-salt-added stewed tomatoes, undrained
1¼ cups water and ¼ cup water, divided use
10 ounces frozen sliced okra
1 tablespoon fresh lemon juice (optional)
1½ teaspoons sugar
2 medium dried bay leaves
½ teaspoon dried thyme, crumbled
½ teaspoon red hot-pepper sauce (optional)
1 cup uncooked rice
8 ounces peeled raw medium shrimp, rinsed and patted dry
½ cup chopped fresh parsley
1 tablespoon olive oil (extra virgin preferred)
¼ teaspoon salt
Heat a Dutch oven over medium heat. Cook the flour for 3 minutes, or until golden, stirring constantly. Don't overcook. Transfer to a small bowl. Set aside.
Lightly spray the Dutch oven with cooking spray. Increase the heat to medium high. Cook the sausage for 3 minutes, or until richly browned, stirring constantly. Transfer to a plate. Set aside.
In the Dutch oven, stir together the bell pepper mix, tomatoes with liquid, 1¼ cups water, the okra, lemon juice, sugar, bay leaves, thyme, and hot-pepper sauce, scraping the bottom and sides to dislodge any browned bits.
Whisk the remaining ¼ cup water into the flour. Stir the mixture into the gumbo. Bring to a boil, still over medium-high heat. Reduce the heat and simmer, covered, for 30 minutes, or until the bell peppers are very soft, stirring occasionally.
Meanwhile, prepare the rice using the package directions, omitting the salt and margarine.
Stir the shrimp into the gumbo. Cook for 5 minutes, or until the shrimp are pink on the outside. Remove from the heat. Discard the bay leaves.
Stir in the parsley, oil, salt, sausage, and rice.
Nutrients per Serving
- Calories 239
- Total Fat 4.5 g
- Saturated Fat 1.0 g
- Trans Fat 0.0 g
- Polyunsaturated Fat 1.0 g
- Monounsaturated Fat 2.5 g
- Cholesterol 60 mg
- Sodium 375 mg
- Carbohydrates 38 g
- Protein 12 g
2 starch, 2 vegetable, 1 lean meat