Shellfish Gumbo

Cooking Light
By toasting the flour in the oven, you can avoid the tediousness of standing over a stove browning the flour in the fat to make a roux.
6 servings (serving size: 1 1/2 cups)


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1/2 cup all-purpose flour
2 tablespoons vegetable oil
1 1/2 cups chopped onion
1/2 cup chopped celery
4 cups frozen cut okra
1 1/2 cups chopped seeded peeled tomato
1/3 cup chopped smoked ham (2 ounces)
3 (16-ounce) cans fat-free, less-sodium chicken broth
2 garlic cloves, minced
1 pound medium shrimp, peeled and deveined
8 ounces lump crabmeat, shell pieces removed
1 (8-ounce) container standard oysters, drained
1/2 teaspoon hot sauce


Preheat oven to 350°.

Lightly spoon flour into a dry measuring cup; level with a knife. Place flour in a 9-inch pie plate; bake at 350° for 45 minutes or until light brown. Cool on a wire rack.

Heat the oil in a large Dutch oven over medium-high heat. Stir in 3 tablespoons toasted flour, and reserve remaining flour for another use. Add chopped onion and celery, and sauté 2 minutes. Add the okra, chopped tomato, ham, and broth, and bring to a boil. Reduce heat, and simmer 45 minutes. Stir in minced garlic. Bring to a boil, and add the shrimp, crabmeat, and oysters. Cook for 2 minutes or until the shrimp are done and edges of oysters curl. Stir in the hot sauce.

Created date

October 2003

Nutritional Information

Calories 272
Caloriesfromfat 26 %
Fat 8 g
Satfat 1.6 g
Monofat 1.8 g
Polyfat 3.3 g
Protein 29.7 g
Carbohydrate 20.4 g
Fiber 2.6 g
Cholesterol 145 mg
Iron 5.1 mg
Sodium 859 mg
Calcium 200 mg