Genesis Healthy Heart Kitchen: Slow-Cooker Seafood Gumbo

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Here are the Ingredients needed to make Slow-Cooker Seafood Gumbo. Eric, Chef Toby Christianson, and Genesis Health System spokesman Ken Croken made the dish during Good Morning Quad Cities on Friday, February 26, 2016.!

1 lb. Turkey sausage

1 lb. fresh crab lump meat

1 lb. shrimp

1 lb. crawfish

1 onion, chopped

1 red pepper, chopped

1 green pepper, chopped

4 celery stalks, shopped

2 tbsp. fresh thyme

2 tbsp. fresh oregano

1 tsp. white pepper

½ tsp. cayenne pepper

1 can diced tomatoes, undrained

2 bay leaves

3 garlic cloves, minced

2 cups frozen okra

4 cups low-sodium chicken stock

4 tbsp. flour

4 tbsp. olive oil

 

6 cups brown rice, cooked

 

Directions:

Combine flour and olive oil in a small sauce pot, whisking well to incorporate.  Over medium high heat, cook roux until reddish brown, stirring constantly (be careful not to burn!).

Add roux to crockpot with sausage, okra, peppers, onions, celery, garlic, thyme, oregano, bay leaves, white pepper, cayenne, diced tomatoes and chicken stock.  Set on low, cover and cook for approximately 6-7 hours.

Once stew consistency is reached, add shrimp, crawfish and crab.  Cook for an additional 20-30 minutes or until shrimp is done.

Serve over brown rice.  Enjoy!