Healthier Slow Cooker Gumbo

Ingredients

  • ⅓ cup all-purpose flour
  • 1 tablespoon vegetable oil
  • 2green bell peppers, chopped
  • 1 large onion, chopped
  • 3 cloves garlic, minced
  • ½ pound chicken andouille sausage, quartered lengthwise and sliced
  • 2 (14.5 ounce) cans no-salt-added diced tomatoes
  • 1 (10.75 ounce) canreduced-sodium chicken broth
  • 1 tablespoon salt-free Cajun seasoning
  • ¼ teaspoon salt
  • ¼ teaspoon ground black pepper, or more to taste
  • ½ pound uncooked medium shrimp, peeled and deveined
  • 5 cups frozen riced cauliflower
  • 2 sprigs chopped fresh parsley, or to taste
  • Directions

  • Step 1

    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.

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  • Step 2

    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.

  • Step 3

    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.

  • Step 4

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

  • Step 5

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

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