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Shrimp and Okra Gumbo Menu

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Shrimp and Okra Gumbo Menu

Shrimp and Okra Gumbo

Thanks to savory spices and a quick-cooking roux, this gumbo cuts back on time (and calories!) and keeps the rich flavor.

Shrimp and Okra Gumbo Photo by: Photo: Randy Mayor; Styling: Cindy Barr

Ingredients

  • 2 tablespoons canola oil, divided
  • 3 tablespoons all-purpose flour
  • 10 tablespoon fat-free, less-sodium chicken broth
  • 1 cup chopped onion
  • 4 ounces smoked ham, chopped
  • 1 cup chopped green bell pepper
  • 2/3 cup diced celery
  • 1/2 teaspoon dried thyme
  • 3 garlic cloves, minced
  • 1/2 pound fresh okra pods, sliced
  • 1/4 cup water
  • 1/2 teaspoon ground red pepper
  • 1/2 teaspoon paprika
  • 1/2 teaspoon freshly ground black pepper
  • 1/4 teaspoon salt
  • 1/4 teaspoon ground allspice
  • 1 (28-ounce) can diced tomatoes, drained
  • 3/4 pound peeled and deveined large shrimp
  • 2 tablespoons chopped fresh flat-leaf parsley

Preparation

1. Heat 1 tablespoon oil in a large saucepan over medium-high heat. Add flour; cook 1 minute or until lightly browned, stirring constantly with a whisk. Add broth; stir with a whisk until thick. Pour into a bowl; set aside. Wipe pan clean with paper towels.

2. Heat remaining 1 tablespoon oil in pan over medium heat. Add onion and ham; cook 10 minutes, stirring occasionally. Add bell pepper and next 4 ingredients (through okra); cook 5 minutes or until vegetables are almost tender, stirring occasionally. Add broth mixture, water, and next 6 ingredients (through tomatoes). Bring to a boil; reduce heat, and simmer 10 minutes or until vegetables are tender. Stir in shrimp; cook 4 minutes or until shrimp are done. Sprinkle with parsley.

Cooking Light APRIL 2010

Creamy Yogurt Grits

Bring 2 1/2 cups water to a boil in a medium saucepan. Gradually whisk in 3/4 cup uncooked quick-cooking grits; cover, reduce heat, and simmer 8 minutes or until thick. Stir in 1 cup fat-free Greek-style yogurt, 1/2 teaspoon salt, and 1/2 teaspoon black pepper.

Formal Menu Top Shrimp and Okra Gumbo Menu

Shrimp and Okra Gumbo

Creamy Yogurt Grits

Cooking Light

Formal Menu Bottom

Shopping List for Shrimp and Okra Gumbo Menu

Shopping List:

Baking

  • 3 tablespoons all-purpose flour

Canned

  • 10 tablespoon fat-free, less-sodium chicken broth

Meat

  • 4 ounces smoked ham, chopped

Produce

  • 1 cup chopped onion
  • 1 cup chopped green bell pepper
  • 2/3 cup diced celery
  • 3 garlic cloves, minced
  • 1/2 pound fresh okra pods, sliced

Spices

  • 2 tablespoons canola oil, divided
  • 1/2 teaspoon dried thyme

Recipe List

Shrimp and Okra Gumbo

Creamy Yogurt Grits
Bring 2 1/2 cups water to a boil in a medium saucepan. Gradually whisk in 3/4 cup uncooked quick-cooking grits; cover, reduce heat, and simmer 8 minutes or until thick. Stir in 1 cup fat-free Greek-style yogurt, 1/2 teaspoon salt, and 1/2 teaspoon black pepper.

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Shrimp and Okra Gumbo Menu
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