- 0:15 Prep
- 0:32 Cook
- 4 Servings
- Capable cooks
Gumbo is a great dish for those looking for an easy one-pot recipe.
Ingredients
- 2 tablespoons rice bran oil
- 6 thin pork sausages
- 1 small brown onion, finely chopped
- 1 medium yellow capsicum, finely chopped
- 2 celery stalks, thinly sliced
- 1 garlic clove, crushed
- 2 tablespoons plain flour
- 1 teaspoon smoked paprika
- 1/4 teaspoon cayenne pepper
- 1 1/2 cups Massel chicken style liquid stock
- 2 tablespoons tomato paste
- 400g can diced tomatoes
- 450g packet long-grain white rice in 2 1/2 minutes
- 3/4 cup frozen peas
Method
- Step 1Heat half the oil in a large, deep frying pan over medium heat. Add sausages. Cook, turning, for 6 to 8 minutes or until just cooked through. Transfer sausages to a plate. Cut into 3cm pieces.
- Step 2Heat remaining oil in pan over medium heat. Add onion, capsicum, celery and garlic. Cook, stirring, for 5 minutes or until onion has softened. Add flour, paprika and cayenne pepper. Cook, stirring, for 1 minute. Gradually stir in stock. Add tomato paste and tomatoes. Bring to the boil. Reduce heat to low. Simmer, uncovered, for 5 minutes or until thickened.
- Step 3Add rice. Cook, stirring occasionally, for 5 minutes. Add peas and sausages. Cook, stirring occasionally, for 6 to 8 minutes or until liquid has absorbed. Serve.
- Low carb
- Low sugar
- Lower gi
Nutrition
2149 kj
Energy
28g
Fat Total
10g
Saturated Fat
7g
Fibre
17g
Protein
57mg
Cholesterol
1199.2mg
Sodium
7g
Carbs (sugar)
45g
Carbs (total)
All nutrition values are per serve
- Author: Cathie Lonnie
- Image credit: Jeremy Simons, Al Richardson & Andrew Young
- Publication: Super Food Ideas
