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New Orleans Turkey Gumbo Casserole

By: Dr. Barry Sears, the creator of the Zone Diet

New Orleans Turkey Gumbo Casserole

Spice up your dinnertime with this recipe for New Orleans Turkey Gumbo Casserole. If you like gumbo recipes, you'll have to try this creative casserole. Black beans are substituted for rice to make this a truly unique down-south dish.

Ingredients
  • 2 low-fat spicy turkey sausages (andouille), sliced
  • 2/3 teaspoon olive oil
  • 2 cups okra
  • 1 1/2 cups onion, diced
  • 3 cloves of garlic, minced
  • 2 peppers (red, yellow), chopped
  • 1 cup celery, chopped
  • 2 cups canned fish stock (or bouillon cube)
  • 1 1/2 cups canned plum tomatoes, drained, chopped
  • 1 teaspoon ground cumin
  • 2 teaspoons chili powder
  • 1 sprig of thyme
  • 1 bay leaf
  • 2 teaspoons Old Bay seasoning (optional)
  • 1/2 cup canned black beans, rinsed, drained
  • 3 ounces cooked shrimp
  • 1 tablespoon filé powder (optional)
  • 2 scallions, chopped
Instructions
  1. In a large enameled pot or Dutch oven, sauté sausages over medium heat until brown. Remove to a plate lined with a paper towel.

  2. Add olive oil to the same pot. Add okra and sauté until just starting to lightly brown.

  3. Add onions, garlic, peppers, and celery and continue to cook until slightly soft.

  4. Add fish or chicken stock, tomatoes, cumin, chili powder, thyme, bay leaf, Old Bay seasoning (optional) and black beans, and simmer for 20-25 minutes.

  5. Add in the sausage and cooked shrimp and simmer for another 5 minutes.
Notes

Can substitute chicken stock for fish stock.

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