Name: Barley and Sausage Gumbo
Yield: 4 servings
Ingredients: 1 small onion, chopped; 1 large green bell pepper, chopped; 1 cup frozen sliced okra; 1 medium stalk celery, chopped; 1 clove garlic, minced; 1 cup reduced-sodium chicken broth; 1 cup no-salt-added tomato purée; 1/4 cup uncooked pearl barley; 1 teaspoon dried oregano; 1/4 teaspoon salt (optional); 1/8 teaspoon red pepper flakes; 2 low-fat chicken andouille sausages (3 ounces each), sliced 1/2 inch thick

Barley and Sausage Gumbo

Can't make it to the Big Easy for Mardi Gras? Bring the taste of New Orleans to your kitchen with this healthful twist on an authentic Creole dish. Just add the ingredients to your slow cooker, set to low, and laissez les bons temps rouler!

Learn more about using herbs and spices in "Cooking With Herbs and Spices."

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Ingredients

1 small onion, chopped
1 large green bell pepper, chopped
1 cup frozen sliced okra
1 medium stalk celery, chopped
1 clove garlic, minced
1 cup reduced-sodium chicken broth
1 cup no-salt-added tomato purée
1/4 cup uncooked pearl barley
1 teaspoon dried oregano
1/4 teaspoon salt (optional)
1/8 teaspoon red pepper flakes
2 low-fat chicken andouille sausages (3 ounces each), sliced 1/2 inch thick

Directions

Yield:
4 servings

Serving size:
1 1/3-cup

Place onion, bell pepper, okra, celery, and garlic in slow cooker. Add chicken broth, tomato purée, barley, oregano, salt, if desired, and red pepper flakes; stir. Add sliced sausages. Cover; cook on LOW 5 to 6 hours.

Let stand 5 minutes before serving.

Calories: 175 calories, Carbohydrates: 24 g, Protein: 12 g, Fat: 5 g, Saturated Fat: 1 g, Cholesterol: 31 mg, Sodium: 363 mg, Fiber: 6 g

Exchanges per serving: 1 1/2 Bread/Starch, 1 Meat.