How to Prepare Gumbo

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Preparing gumbo will always require you to have a few key ingredients at the ready. Prepare gumbo the right way with help from a national fitness champion in this free video clip.

Part of the Video Series: Delicious Recipes & Dietetics
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Video Transcript

Hi, I'm Chrisie Allemand, registered dietitian and founder of Nutrition Coach for Life, and I want to show you how to prepare gumbo. Yummy, yummy gumbo. A comfort food like none other. Here's how you make it. You'll need a quarter cup of almond flour, a quarter cup of sunflower oil, 1 pound of hot Italian chicken sausage, 1 pound shrimp, low sodium chicken broth, one and a half cups of chopped onions, one and a half cups of chopped bell pepper, one and a half cups of chopped celery, and a half a teaspoon of Cajun seasoning. In a large pot add your oil and heat over medium. When the oil is hot, lower your flame and add in the almond flour little by little, stirring constantly to avoid burning your rue. When your rue is about the color of caramel, add in your trinity, which is your onions, green peppers and celery. Be careful not to let anything stick to the bottom of the pot and burn. When the vegetables are transparent, stir in your sausage. Bring this to a simmer over medium-low heat for 15 minutes. Now add your broth and the Cajun seasoning. Simmer over low heat for one hour. Bring your heat back up to medium and add in the shrimp. Cook for an additional 30 minutes. And that's how you prepare gumbo.


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