LOUISIANA-STYLE GUMBO

1/2 cup canola oil

1/2 cup white whole-wheat flour
1 cup chopped onion
1 cup chopped green bell pepper
1 cup chopped celery
2 tsp Creole seasoning
2 tsp minced garlic
3 cans (14-oz each) low-sodium chicken broth
4 cups cooked diced or shredded chicken
1/2 to 3/4 lb andouille sausage, 1/4-inch slices
1 1/2 cups black-eyed peas
1 lb peeled, large raw shrimp
hot brown rice* for serving

In a soup pot or Dutch oven heat the oil over medium-high heat; gradually whisk in the flour and cook 5 to 8 minutes, whisking constantly, or until the mixture is chocolate colored but not burnt.

Reduce the heat to medium and stir in the onion, bell pepper, celery, Creole seasoning and garlic.  Cook the mixture while stirring constantly for 3 to 4 minutes.  Slowly stir in the chicken broth.

Add the chicken, sausage, and black-eyed peas.  Turn the heat back up to medium-high and bring the mixture to a boil.  Once gumbo starts to boil, reduce the heat to low and simmer, stirring occasionally, 20 minutes.  Add the shrimp and cook another 5 minutes or just until the shrimp turns pink.

To serve, ladle into bowls and serve topped with or over the brown rice.
*Rice may be omitted completely or you may use cauliflower rice, if desired.

 

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