Name: Healthier Slow Cooker Gumbo
Prep time: 30 min
Cook time: 30 min
Yield: 10
Ingredients: All-purpose flour - ⅓ cup; Vegetable oil - 1 tablespoon; Green bell peppers, chopped - 2; Onion, chopped - 1 large; Garlic, minced - 3 cloves; Chicken andouille sausage, quartered lengthwise and sliced - ½ pound; No-salt-added diced tomatoes - 2 (14.5 ounce) cans; Reduced-sodium chicken broth - 1 (10.75 ounce) can; Salt-free Cajun seasoning - 1 tablespoon; Salt - ¼ teaspoon; Ground black pepper, or more to taste - ¼ teaspoon; Uncooked medium shrimp, peeled and deveined - ½ pound; Frozen riced cauliflower - 5 cups; Chopped fresh parsley, or to taste - 2 sprigs

Recipe information

Cooking:

30 min.

Servings per container:

Source:

More details

Ingredients for - Healthier Slow Cooker Gumbo

1. All-purpose flour - ⅓ cup

2. Vegetable oil - 1 tablespoon

3. Green bell peppers, chopped - 2

4. Onion, chopped - 1 large

5. Garlic, minced - 3 cloves

6. Chicken andouille sausage, quartered lengthwise and sliced - ½ pound

7. No-salt-added diced tomatoes - 2 (14.5 ounce) cans

8. Reduced-sodium chicken broth - 1 (10.75 ounce) can

9. Salt-free Cajun seasoning - 1 tablespoon

10. Salt - ¼ teaspoon

11. Ground black pepper, or more to taste - ¼ teaspoon

12. Uncooked medium shrimp, peeled and deveined - ½ pound

13. Frozen riced cauliflower - 5 cups

14. Chopped fresh parsley, or to taste - 2 sprigs

How to cook deliciously - Healthier Slow Cooker Gumbo

1. Stage

Heat a large skillet over medium heat. Add flour; cook, stirring constantly, until flour is deep golden and smells toasty, 7 to 10 minutes. Reduce heat if browning too quickly. Transfer to a 6-quart slow cooker.

2. Stage

Add oil, bell peppers, onion, and garlic to the skillet; cook and stir until tender, 5 to 7 minutes. Stir into slow cooker until coated. Stir in sausage, tomatoes, broth, Cajun seasoning, salt, and black pepper.

3. Stage

Cook on Low for 6 to 7 hours or on High for 3 to 3 1/2 hours. Stir in shrimp; cook until opaque, about 30 minutes on Low or 15 minutes on High.

4. Stage

Meanwhile, place riced cauliflower in a heatproof dish, cover, and microwave until heated through, about 4 minutes, stirring halfway through.

5. Stage

Serve gumbo over cauliflower. Sprinkle with parsley and additional black pepper.