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Cajun Seafood and Andouille Sausage Gumbo

 
One serving costs about $6.14 One serving costs about $6.14 One serving costs about $6.14

$6.14 per serving

5 people like this recipe

5 likes

This recipe is ready in 45 minutes

Ready in 45 minutes

4 dairy-free,dairy free lunch,main course,main dish,dinner Creole,Cajun
spoonacular Score:75%

Spoonacular Score: 75%

 

Cajun Seafood and Andouille Sausage Gumbo might be just the main course you are searching for. Watching your figure? This dairy free recipe has 849 calories, 42g of protein, and 48g of fat per serving. For $6.14 per serving, this recipe covers 36% of your daily requirements of vitamins and minerals. 5 people were impressed by this recipe. If you have pepper, cayenne pepper, orange bell pepper, and a few other ingredients on hand, you can make it. To use up the peanut oil you could follow this main course with the Salted Peanut Toffee Cookies as a dessert. This recipe is typical of Creole cuisine. All things considered, we decided this recipe deserves a spoonacular score of 76%. This score is solid. Try Cajun Andouille Sausage Gumbo, Chicken and Andouille Sausage Gumbo, and Chicken Andouille Sausage Gumbo for similar recipes.

Ingredients

Servings:
9 oz
9 oz andouille sausage
andouille sausage
2
2  whole bay leaves
whole bay leaves
2.46 tsps
2.46 tsps white bell pepper
white bell pepper
1 Tbsp
1 Tbsp black pepper
black pepper
1 Tbsp
1 Tbsp cayenne pepper
cayenne pepper
3 stalks
3 stalks celery
celery
3 cups
3 cups clam juice
clam juice
2 cups
2 cups cooked white rice
cooked white rice
0.5
0.5  canned fresh crab meat
canned fresh crab meat
1 Tbsp
1 Tbsp dried thyme
dried thyme
0.33 large cloves
0.33 large cloves garlic
garlic
1
1  jalapeno pepper
jalapeno pepper
1
1  red orange bell pepper
red orange bell pepper
1 Tbsp
1 Tbsp dried oregano
dried oregano
1 oz
1 oz oysters
oysters
0.5 cups
0.5 cups peanut oil
peanut oil
1 lb
1 lb shrimp
shrimp
0.5 cups
0.5 cups white flour
white flour
9 oz andouille sausage
9 oz
andouille sausage
2  whole bay leaves
2
whole bay leaves
2.46 tsps white bell pepper
2.46 tsps
white bell pepper
1 Tbsp black pepper
1 Tbsp
black pepper
1 Tbsp cayenne pepper
1 Tbsp
cayenne pepper
3 stalks celery
3 stalks
celery
3 cups clam juice
3 cups
clam juice
2 cups cooked white rice
2 cups
cooked white rice
0.5  canned fresh crab meat
0.5
canned fresh crab meat
1 Tbsp dried thyme
1 Tbsp
dried thyme
0.33 large cloves garlic
0.33 large cloves
garlic
1  jalapeno pepper
1
jalapeno pepper
1  red orange bell pepper
1
red orange bell pepper
1 Tbsp dried oregano
1 Tbsp
dried oregano
1 oz oysters
1 oz
oysters
0.5 cups peanut oil
0.5 cups
peanut oil
1 lb shrimp
1 lb
shrimp
0.5 cups white flour
0.5 cups
white flour

Equipment

dutch oven
dutch oven
whisk
whisk
bowl
bowl
dutch oven
dutch oven
whisk
whisk
bowl
bowl


Instructions

  1. 1. In a small bowl, combine the seasoning ingredients and set aside.
  2. 2. In a medium bowl, combine the onions, peppers and celeryand set aside.
  3. 3. In a lightly oiled 5 quart Dutch oven, brown the sausage rounds over medium high heat and set aside.
  4. 4. Add the C oil and when it starts to smoke, slowly combine the flour and cook while whisking until the roux reaches a dark reddish brown color.
  5. 5. Immediately add half of the vegetables and stir in for 1 minute. Then add the remaining vegetables, mix thoroughly and cook for 2 more minutes.
  6. 6. Add the seasoning mix, stir in well and cook 2 more minutes or so. Then add the garlic, stir in and cook for another minute.
  7. 7. Add the fish stock or clam juice and, mix well, bring to a boil and reduce to a simmer; then simmer this for about 30 minutes covered.
  8. 8. Add the reserved browned sausage rounds, the crab, shrimps and oysters with their liquid and cook over medium heat for about 10 minutes stirring occasionally.

Read the detailed instructions on Foodista.com – The Cooking Encyclopedia Everyone Can Edit

Price Breakdown

Cost per Serving: $6.14
Ingredient
9 ounces andouille sausage
2 whole bay leaves
½ teaspoons white bell pepper
1 Tablespoon black pepper
1 Tablespoon cayenne pepper
3 stalks celery
3 Cs clam juice
2 Cs cooked white rice
1 Tablespoon dried thyme
3 large cloves garlic
1 jalapeno pepper
1 red orange bell pepper
1 Tablespoon dried oregano
10 ounces oysters
½ Cs peanut oil
1 pound shrimp
½ Cs white flour
Price
$3.01
$0.04
$0.01
$0.18
$0.57
$0.45
$7.46
$0.34
$0.63
$0.20
$0.06
$1.06
$0.26
$0.31
$0.84
$9.06
$0.08
$24.55

Tips

Health Tips

  • Before you pass up garlic because you don't want the bad breath that comes with it, keep in mind that the compounds that cause garlic breath also offer a lot of health benefits. Garlic has anti-inflammatory, antioxidant, antibacterial, and antiviral properties. If you really want to get the most health benefits out of your garlic, choose Spanish garlic, which contains the most allicin (one of garlic's most beneficial compounds).

  • You can easily swap half of the white flour in most recipes for whole wheat flour to add some fiber and protein. It does result in a heavier dough, so for cookies, cakes, etc., you might try swapping in whole wheat pastry flour.

  • Here is an easy health swap: substitute brown rice for white rice. Brown rice is a whole grain, while white rice is brown rice stripped of some of its parts and much of its fiber and other nutrients. It is important to note, however, that all rice types raise your blood sugar and should be eaten in moderation. In fact, if it seems like it would work in the recipe, the best option would probably be so-called cauliflower rice.

Cooking Tips

  • When buying celery, make sure the stalks feel firm and the leaves look fresh. Store in your refrigerator's crisper for up to two weeks.

  • Here's a trick for peeling garlic quickly. Put the garlic clove on your cutting board. Take a knife with a thick blade and place the blade flat across the garlic clove (the clove should be closer to the handle than the middle of the blade). Whack down on the flat side of the blade with your free hand to smoosh the garlic a bit. Done correctly, the skin will peel right off.

Green Tips

  • According to the Environmental Working Group (EWG), celery is one of the worst vegetables in term of pesticide residue. If you're trying to reduce pesticide residue in your diet, be sure to buy organic celery.

  • Bell peppers are unfortunately on the "dirty dozen" list compiled by the Environmental Working Group (EWG). You might want to buy them organic when you can.

Disclaimer

Nutritional Information

Quickview
849 Calories
41g Protein
48g Total Fat
60g Carbs
27% Health Score
Limit These
Calories
849
42%

Fat
48g
74%

  Saturated Fat
10g
68%

Carbohydrates
60g
20%

  Sugar
8g
9%

Cholesterol
342mg
114%

Sodium
2129mg
93%

Get Enough Of These
Protein
41g
84%

Selenium
68µg
97%

Manganese
1mg
74%

Vitamin C
60mg
73%

Vitamin E
7mg
50%

Zinc
7mg
49%

Phosphorus
432mg
43%

Vitamin A
2007IU
40%

Iron
6mg
39%

Vitamin K
39µg
38%

Vitamin B12
2µg
38%

Copper
0.75mg
37%

Vitamin B3
7mg
35%

Vitamin B6
0.62mg
31%

Vitamin B1
0.41mg
28%

Calcium
267mg
27%

Folate
90µg
23%

Magnesium
89mg
22%

Potassium
720mg
21%

Vitamin B2
0.33mg
19%

Fiber
4g
17%

Vitamin B5
1mg
14%

Vitamin D
0.45µg
3%

covered percent of daily need

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