New Orleans Turkey Gumbo Casserole
By: Dr. Barry Sears, the creator of the Zone Diet
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.
Notes
Can substitute chicken stock for fish stock.
Cooking MethodCasserole
Ingredients
- 2 low-fat spicy turkey sausages (andouille), sliced
- 2/3 teaspoon olive oil
- 2 cup okra
- 1 1/2 cup onion, diced
- 3 cloves of garlic, minced
- 2 peppers (red, yellow), chopped
- 1 cup celery, chopped
- 2 cup canned fish stock (or bouillon cube)
- 1 1/2 cup canned plum tomatoes, drained, chopped
- 1 teaspoon ground cumin
- 2 teaspoon chili powder
- 1 sprig of thyme
- 1 bay leaf
- 2 teaspoon Old Bay seasoning (optional)
- 1/2 cup canned black beans, rinsed, drained
- 3 ounce cooked shrimp
- 1 tablespoon filé powder (optional)
- 2 scallions, chopped
Instructions
- In a large enameled pot or Dutch oven, sauté sausages over medium heat until brown. Remove to a plate lined with a paper towel.
- Add olive oil to the same pot. Add okra and sauté until just starting to lightly brown.
- Add onions, garlic, peppers, and celery and continue to cook until slightly soft.
- 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.
- Add in the sausage and cooked shrimp and simmer for another 5 minutes.