Cajun Gumbo

Cajun Gumbo is a hearty, flavorful stew originating from Louisiana, filled with a medley of proteins and vegetables, perfect for a comforting meal. This high-protein version features shrimp and chicken, simmered in a rich, spiced broth, serving up a delicious taste of Cajun culture.

Ingredients

• Chicken breast - 150 grams, diced
• Shrimp - 150 grams, peeled and deveined
• Andouille sausage - 100 grams, sliced
• Olive oil - 2 tablespoons
• Onion - 1 medium, diced
• Green bell pepper - 1 medium, diced
• Celery - 1 stalk, diced
• Garlic - 4 cloves, minced
• Diced tomatoes - 200 grams, canned
• Chicken broth - 500 ml
• Cajun seasoning - 2 tablespoons
• Bay leaf - 1
• Okra - 100 grams, sliced
• Salt - to taste
• Black pepper - to taste
• Green onions - for garnish

Steps

1. In a large pot, heat the olive oil over medium heat. Add the diced chicken and Andouille sausage and cook until browned, about 5-7 minutes.
2. Add the diced onion, green bell pepper, and celery to the pot. Sauté until the vegetables are tender, about 5 minutes.
3. Stir in the minced garlic and cook for an additional 1-2 minutes until fragrant.
4. Add the diced tomatoes, chicken broth, Cajun seasoning, bay leaf, and bring to a boil. Reduce heat and let simmer for 20 minutes.
5. Add the sliced okra and shrimp to the pot. Continue to simmer for another 10-15 minutes, until the shrimp are cooked through and the gumbo has thickened slightly.
6. Season with salt and black pepper to taste. Remove the bay leaf before serving.
7. Serve hot, garnished with chopped green onions.

Nutrition

• Calories: 485
• Protein: 40 g
• Carbs: 30 g
• Fiber: 4 g
• Sugar: 5 g
• Sodium: 800 mg
• Cholesterol: 150 mg
• Total Fat: 20 g
• Saturated Fat: 5 g
• Unsaturated Fat: 15 g
• Water: 0.5 L

Health Benefits

• High in protein, supporting muscle growth and repair.
• Contains a variety of vegetables, providing essential vitamins and minerals.

Tags