Healthier Slow Cooker Gumbo

Ingredients

• 0.33 cups all-purpose flour
• 1 tablespoon vegetable oil
• 2 greens bell peppers , chopped
• 1 large onion , chopped
• 3 cloves garlic , minced
• 0.5 pounds chicken andouille sausage , quartered lengthwise and sliced
• 2 cans no-salt-added diced tomatoes , 14.5 ounce
• 1 can reduced-sodium chicken broth , 10.75 ounce
• 1 tablespoon salt-free Cajun seasoning
• 0.25 teaspoons salt
• 0.25 teaspoons ground black pepper , more to taste
• 0.5 pounds raw medium shrimp , peeled and deveined
• 5 cups frozen riced cauliflower
• 2 sprigs chopped fresh parsley , or to taste

Instructions

1. 1

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

2. 2

   Add oil, bell peppers, onion, and garlic to the skillet. Cook and stir until tender, 5 to 7 minutes. Add to the slow cooker and stir until coated. Stir in sausage, tomatoes, broth, Cajun seasoning, salt, and black pepper.

3. 3

   Cook on Low for 6 to 7 hours or High for 3 to 3 1/2 hours. Stir in shrimp. Cook until opaque, about 30 minutes on Low or 15 minutes on High.

4. 4

   Meanwhile, place riced cauliflower in a heatproof dish. Cover, and microwave until heated through, about 4 minutes, stirring halfway through cooking time.

5. 5

   Serve gumbo over cauliflower. Sprinkle with parsley and additional black pepper.