• Serves
    8
  • 312
    Calories

Dietician's Tip: Gumbo is thought to have originated in Louisiana and often includes shellfish. However, there are many variations, including chicken, beef and pork (ham, bacon or sausage). This recipe uses shrimp and crab.

Ingredients

  • 6 tablespoons canola oil
  • 1/2 cup all-purpose flour
  • 1 cup chopped yellow onions
  • 1 cup chopped celery
  • 1 cup chopped green bell pepper
  • 2 chopped tomatoes
  • 1 cup okra (frozen OK)
  • 1 tablespoon Creole seasoning
  • 2 cloves minced garlic
  • 6 cups fish stock
  • 2 bay leaves
  • 1 pound peeled shrimp (16 to 20 count)
  • 1/2 teaspoon smoked paprika
  • 2 cans crab meat (about 6 ounces)
  • 2 cups cooked brown rice
  • 1 cup chopped parsley

Directions

Have all other ingredients prepared and measured before starting this recipe. It is also beneficial to serve in heated bowls.

In a large heavy pot, make the roux: heat oil over medium heat; gradually whisk in flour. Continue to cook, whisking continuously, until flour is the color of milk chocolate. (Do not burn.)

Stir in the chopped vegetables, Creole seasoning and garlic. Continue stirring and cooking until vegetables are softened and roux is evenly distributed over the vegetables, about 5 minutes.

Add the fish stock and bay leaves. Increase heat and bring to a slow boil. Reduce heat to low and simmer, uncovered, for about 30 minutes.

Sprinkle shrimp with paprika.

Add crab meat and shrimp to the gumbo base. Cook until shrimp is pink, or about 5 minutes.

Serve over brown rice and top with chopped parsley. To make a bit spicier, serve with Tabasco sauce.

Nutritional analysis per serving

Serving size: 1/2 cup rice with about 1 1/2 cups of gumbo

  • Calories 312
  • Cholesterol 109 mg
  • Monounsaturated fat 7 g
  • Saturated fat 1 g
  • Sodium 870 mg
  • Total carbohydrate 24 g
  • Dietary fiber 3 g
  • Protein 17 g
  • Serving size 1/2 cup rice with about 1 1/2 cups of gumbo
  • Total fat 12 g
  • Fats and oils 2
  • Grains and grain products 1
  • Meats, poultry and fish 2
  • Vegetables 2
  • Carbohydrates 1
  • Fats 2
  • Protein and dairy 1
  • Vegetables 2
  • Fats 2
  • Meat and meat substitutes 2
  • Nonstarchy vegetables 2
  • Starches 1
Last Updated: 04-09-2016
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