Estimated Nutrition (whole recipe, rough)
What these numbers assume — 20 portions →
| Ingredient | Portion assumed | kcal |
|---|---|---|
| Flour | 1 cup (125g) all-purpose | 455 |
| Smoked Sausage | 100g cooked | 301 |
| Rice | 1 cup cooked (158g) white | 206 |
| Chicken | 100g cooked | 165 |
| Olive Oil | 1 tbsp (14g) | 119 |
| Cheddar Cheese | 1 oz (28g) | 113 |
| Parmesan Cheese | 1 oz (28g) | 110 |
| Shrimp | 100g cooked | 99 |
| Cottage Cheese | 1/2 cup (113g) 2% | 98 |
| Egg | 1 large egg (50g) | 78 |
| Onion | 1 medium (110g) | 44 |
| Green Bell Pepper | 1 medium (119g) | 31 |
| Chili | 1 tsp (2.7g) | 8 |
| Celery | 1 stalk (40g) | 6 |
| Black Pepper | 1 tsp ground (2.3g) | 6 |
| Oregano | 1 tsp dried (1.8g) | 5 |
| Garlic | 1 clove (3g) | 4 |
| Thyme | 1 tsp dried (1.4g) | 4 |
| Bay Leaf | 1 leaf (0.6g) | 2 |
| Salt | 1 tsp (6g) | 0 |
Totals for the whole recipe, adding one typical portion per ingredient — listed above. Quantities in the recipe are not counted, so this is a rough guide only — not suitable for medical or dietary planning.
Ingredients
- =
- 1 pound fully cooked smoked sausage, cut into 1/4-inch slices
- 1/2 cup vegetable oil
- 1/2 cup flour
- 2 medium onions, chopped
- 2 medium green bell peppers, chopped
- 1 cup chopped celery
- 2 cloves garlic, minced
- 1 teaspoon salt
- 1/2 teaspoon ground black pepper
- 1/2 teaspoon ground red pepper
- 1/2 teaspoon dried thyme leaves
- 1/4 teaspoon dried oregano leaves
- 5 1/2 cups chicken broth
- 1 bay leaf
- 1 pound peeled medium shrimp
- 6 cups hot cooked rice
- 2 eggs, beaten
- 1 1/2 cups cottage cheese
- 2 tablespoons grated Parmesan cheese
- 2 cups grated Cheddar cheese, divided
- =
Directions
Cook sausage in large heavy saucepan over medium-high heat 4 to 5 minutes or until brown. Remove sausage; set aside. Drain fat.
Combine oil and flour in 2-cup glass measure. Microwave on HIGH 6 to 9 minutes; stirring after 5 minutes with small wire whisk. Continue to cook at 30 second intervals, stirring after each interval until roux is dark red-brown.
Pour roux into heavy saucepan; add onions, green peppers, celery, garlic, salt, black pepper, red pepper, thyme and oregano. Cook, stirring, 3 to 4 minutes, or until vegetables are tender. Add broth and bay leaf; bring to a boil. Add reserved sausage; reduce heat and simmer 30 minutes. Add shrimp; simmer 10 minutes. Remove bay leaf. Spoon gumbo into serving bowls; top each with 1/2 cup rice.