Gramercy Crawfish Gumbo

Becky Luigart-Stayner; Jan Gautro and Lydia DeGaris-Pursell

Traditionally gumbo starts with a roux—a mixture of flour and fat that's cooked slowly until browned. In this crawfish gumbo, named for a small town in Louisiana, you brown the flour in the oven. This technique provides a deep, nutty flavor without the fat.

Yield: 8 servings (serving size: 1 1/3 cups gumbo and 3/4 cup rice)
Recipe from Cooking Light

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Nutritional Information

Amount per serving
  • Calories: 334
  • Calories from fat: 22%
  • Fat: 8.2g
  • Saturated fat: 1.2g
  • Monounsaturated fat: 1.9g
  • Polyunsaturated fat: 4.4g
  • Protein: 15.8g
  • Carbohydrate: 48.8g
  • Fiber: 2.8g
  • Cholesterol: 71mg
  • Iron: 3.2mg
  • Sodium: 838mg
  • Calcium: 107mg

Ingredients

  • 1/2 cup all-purpose flour
  • 1/4 cup vegetable oil
  • 1 cup finely chopped onion
  • 8 cups water
  • 1 1/2 cups sliced okra pods (about 6 ounces)
  • 1/4 cup finely chopped green bell pepper
  • 1/4 cup chopped fresh parsley
  • 1/4 cup chopped celery leaves
  • 2 to 3 tablespoons All That Jazz Seasoning
  • 2 teaspoons salt
  • 8 garlic cloves, minced
  • 1 (14.5-ounce) can stewed tomatoes, undrained
  • 2 cups cooked crawfish tail meat (about 12 ounces)
  • 1 cup lump crabmeat, shell pieces removed (about 1/3 pound)
  • 1 teaspoon hot sauce
  • 6 cups hot cooked rice
  • Chopped fresh parsley (optional)

Preparation

  1. Preheat oven to 350°.
  2. 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 lightly browned, stirring frequently. Cool on a wire rack.
  3. Heat oil in a large Dutch oven over medium-high heat. Add onion; sauté 4 minutes. Stir in browned flour; cook 1 minute, stirring constantly. Gradually stir in water and next 8 ingredients (water through tomatoes); bring to a boil. Reduce heat; simmer 1 hour.
  4. Stir in crawfish, crabmeat, and hot sauce. Bring to a boil; reduce heat, and simmer 25 minutes. Serve gumbo with rice; sprinkle with parsley, if desired.
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