Low-fat Shellfish Gumbo

Recipe from Coastal Living

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Ingredients

  • 1 1/3 cups all-purpose flour
  • 1 1/2 pounds unpeeled, medium-size fresh shrimp
  • 8 3/4 cups chicken broth, divided
  • 1 large onion, chopped
  • 1 cup chopped celery
  • 1 cup chopped green bell pepper
  • 4 garlic cloves, minced
  • 1 pound light Cajun sausage, sliced
  • 2 tablespoons tomato paste
  • 1/2 teaspoon salt
  • 1 1/2 teaspoons fresh thyme
  • 1 1/2 teaspoons chopped fresh oregano
  • 1/4 teaspoon pepper
  • 1/4 teaspoon ground red pepper
  • 2 bay leaves
  • 1 1/2 cups fresh sliced okra
  • 1/2 pound lump crabmeat
  • 1/2 pound crawfish tails, rinsed
  • 1 (12-ounce) container fresh oysters, undrained
  • Hot cooked rice

Preparation

  1. Place flour in a 15- x 10-inch jellyroll pan. Bake at 350° for 1 hour and 15 minutes or until a dark golden brown, stirring every 15 minutes. Set aside; cool.
  2. Peel shrimp, reserving shells; devein, if desired. Set meat aside.
  3. Combine shrimp shells and 5 1/2 cups chicken broth in a large Dutch oven; bring to a boil. Reduce heat, and simmer 15 minutes. Pour mixture through a wire-mesh strainer into a bowl, discarding shells. Keep broth warm.
  4. Coat a large Dutch oven with cooking spray; add onion and next 3 ingredients, and sauté until vegetables are crisp-tender. Add sausage, and sauté 5 minutes. Add tomato paste and 5 1/2 cups warm broth, and stir well.
  5. Spoon browned flour into a medium bowl. Gradually whisk in 1 1/2 cups chicken broth. Add to broth mixture, and simmer 1 hour, skimming as necessary. Add remaining 1 3/4 cups chicken broth, salt, and next 6 ingredients; simmer 5 minutes or until okra is tender. Discard bay leaves.
  6. Drain crabmeat, removing any bits of shell. Add crabmeat, shrimp, crawfish, and oysters to gumbo; return to a boil. Reduce heat, and simmer, uncovered, 10 minutes or until shrimp turn pink and edges of oysters begin to curl. Serve over hot rice.
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