Easy & Healthy Slow Cooker Gumbo Recipe

Ingredients

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

Instructions

1. In a large skillet, heat over medium. Add flour, stirring constantly, until golden brown (7-10 minutes). Reduce heat if needed. Transfer to a 6-quart slow cooker.
2. Add bell peppers, onion, oil, and garlic to the skillet. Cook until tender (5-7 minutes). Transfer to the slow cooker, stirring well. Add tomatoes, broth, sausage, Cajun seasoning, salt, and ¼ tsp black pepper.
3. Cover and cook on Low for 6-7 hours, or High for 3-3.5 hours. Stir in shrimp; cook until opaque, on Low for 30 minutes, or on High for 15 minutes.
4. Microwave riced cauliflower in a microwave-safe dish, covered, until heated through (about 4 minutes), stirring halfway.
5. Serve gumbo over cauliflower rice, garnished with parsley and black pepper to taste.

Nutrition

• Calories: 134 kcal
• Fat Content: 4 g
• Fiber Content: 5 g
• Sugar Content: 3 g
• Sodium Content: 273 mg
• Protein Content: 12 g
• Cholesterol Content: 59 mg
• Carbohydrate Content: 16 g
• Saturated Fat Content: 1 g
• Unsaturated Fat Content: 0 g