Gumbo with Scallops and Smokie Sausage

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Gumbo with Scallops and Smokie Sausage

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Gumbo is a spicy and smoky stew native to the New Orleans area, and can contain any combination of meats and shellfish. Serve with rice and beans, if desired.

Tags: Intermediate, 20 Mins, Entrées, Pork, Shellfish, Stewing, President's Choice Blue Menu, Healthy Insider’s Report 2013
Serves: 6
Skill level: Intermediate
Prep time: 20  minutes
Cooking time: 40  minutes
Total: 60  minutes
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Additional Information

Ingredients

3 tbsp (45 mL) olive oil
3 tbsp (45 mL) minced garlic
1 sweet red pepper, diced
1 cup (250 mL) diced white onion
1 cup (250 mL) diced celery
1/2 tsp (2 mL) Italian seasoning
1/4 tsp (1 mL) cayenne pepper
1 can (796 mL) PC Blue Menu Diced Tomatoes
1/2 tsp (2 mL) sea salt
2 PC Blue Menu Original Smokies Pork Sausages , cut into 1/4-inch (5 mm) rounds
1 pkg (400 g) PC Blue Menu Wild Argentinian Scallops , thawed, juices reserved

Instructions

  1. In saucepan, heat olive oil over medium heat; cook garlic, red pepper, onion, celery, Italian seasoning and cayenne for 15 minutes, stirring frequently, or until vegetables are tender.
  2. Add diced tomatoes, salt and smokies. Bring mixture to a simmer. Cover and cook, stirring occasionally, for 15 minutes.
  3. Add scallops and their reserved juices. Bring gumbo back to a simmer and cook for 2 to 3 minutes or until scallops are cooked through.

Nutritional Information

Per serving:
200 calories
fat 7 g (of which 1.5 g is saturated)
sodium 560 mg
carbohydrate 16 g
fibre 3 g
protein 18 g
Low in saturated fat
Excellent Source of Vitamin C
Good Source of Vitamin A
Source of Fibre
Source of Iron