Lightened-Up Slow Cooker Gumbo

1. 1

   Heat a large heavy-duty skillet over medium heat. Add the flour and cook, stirring constantly, until it turns deep golden and smells toasty, 7 to 10 minutes. Reduce the heat if it browns too quickly. Transfer to a 6-quart slow cooker.

2. 2

   Add the bell peppers, onion, oil, and garlic to the skillet; cook and stir until tender, 5 to 7 minutes. Transfer to the slow cooker and stir to coat. Stir in the tomatoes, broth, sausage, Cajun seasoning, salt, and 1/4 teaspoon black pepper.

3. 3

   Cover the slow cooker. Cook on Low for 6 to 7 hours or on High for 3 to 3 1/2 hours. Stir in the shrimp; cook until opaque—on Low, about 30 minutes, or on High, about 15 minutes.

4. 4

   Meanwhile, place the riced cauliflower in a microwave-safe dish; cover and microwave until heated through, about 4 minutes, stirring halfway.

5. 5

   Serve the gumbo over the cauliflower rice; sprinkle with parsley and season with black pepper.

• Calories 231.49 kcal Moderate
• Protein 14.44 g Good Source
• Carbs 29.97 g Moderate
• Total Fat 7.48 g Moderate
• Saturated Fat 1.32 g Moderate
• Trans Fat 0.0 g Low Source
• Cholesterol 72.68 mg High
• Sodium 519.17 mg High
• Fiber 7.02 g Good Source
• Sugar 7.69 g Moderate
• Added Sugar 0.56 g Low Source
• Calcium 73.27 mg Low Source
• Iron 2.46 mg Moderate
• Potassium 811.24 mg Moderate
• Vitamin A 204.74 mcg_rae Good Source
• Vitamin C 12.89 mg Moderate
• Vitamin D 0.0 mcg Low Source

Values are per serving. Percent Daily Values are based on a 2,000-calorie diet.

• Shellfish 🦐
• Wheat 🌾
• Gluten
• Tomatoes 🍅
• Garlic 🧄
• Onions 🧅