Here's a recipe for chicken and sausage gumbo. You could substitute seafood for those if you like.
Chicken and Sausage Gumbo
4 Servings
3 T. Extra Virgin Olive Oil
6 oz uncooked boneless, skinless chicken breast, cut into 1-inch cubes
6 oz turkey sausage, cut into 1-inch cubes
10 oz frozen gumbo-style vegetables (peppers, okra, and onion)
1 medium garlic clove(s), minced
1 Tbsp whole wheat flour
1 cup canned low-sodium fat-free chicken broth
1 cup canned crushed tomatoes
1 piece bay leaf
1/4 tsp dried thyme
1/8 tsp table salt
1/8 tsp black pepper
1 medium scallion(s), green part only, chopped
Generously coat Dutch oven with oil. Add chicken and sausage; brown, stirring constantly, about 2 minutes.
Stir in frozen vegetables and garlic; sauté until vegetables are thawed, about 5 minutes.
Sprinkle mixture with flour and cook 1 minute. Stir in chicken broth and scrape up any browned bits in bottom of Dutch oven.
Stir in crushed tomatoes, bay leaf, thyme, salt and pepper; simmer 5 minutes. Remove bay leaf. Divide among 4 bowls, sprinkle with scallions and serve. Yields about 1 1/4 cups per serving.
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