Shrimp and Crab Gumbo

Randy Mayor; Jan Gautro
Traditionally, gumbo begins with a roux of butter and flour. Toasting the flour in a dry pan on the stove provides a flavorful, low-fat substitute for a roux in this Creole specialty.

Yield:

6 servings (serving size: 1/2 cup rice and 1 1/4 cups gumbo)

Recipe from

Nutritional Information

Calories 464
Caloriesfromfat 28 %
Fat 9 g
Satfat 2.9 g
Monofat 3.4 g
Polyfat 1.7 g
Protein 33.8 g
Carbohydrate 60.2 g
Fiber 5.4 g
Cholesterol 160 mg
Iron 5.5 mg
Sodium 955 mg
Calcium 192 mg

Ingredients

1/3 cup all-purpose flour
3 bacon slices, diced
2 cups finely chopped onion
1 1/2 cups finely chopped green bell pepper (about 1 large)
4 celery stalks, thinly sliced
4 garlic cloves, minced
1 cup water
2 (14-ounce) cans fat-free, less-sodium chicken broth, divided
2 teaspoons salt-free Cajun seasoning
1/2 teaspoon salt
1/4 teaspoon crushed red pepper
1 (16-ounce) bag frozen cut okra, thawed
1 pound peeled and deveined medium shrimp
2 (6-ounce) cans lump crabmeat (such as Chicken of the Sea), drained
3 cups hot cooked long-grain white rice
Hot pepper sauce (optional)

Preparation

Place flour in a small skillet; cook 5 minutes over medium heat or until flour is brown, stirring constantly. Place in a small bowl; cool.

Cook bacon in a Dutch oven over medium-high heat 3 minutes. Add onion, bell pepper, celery, and garlic; sauté 10 minutes or until vegetables are tender and lightly browned. Add water, and cook 1 minute, stirring constantly.

Combine toasted flour and 1 can of chicken broth in a medium bowl, stirring well with a whisk. Gradually pour broth mixture into pan. Stir in remaining can of chicken broth, Cajun seasoning, 1/2 teaspoon salt, crushed red pepper, and cut okra; bring to a boil. Cover, reduce heat, and simmer 15 minutes.

Add shrimp; cook 3 minutes or until shrimp are done. Gently stir in crabmeat. Remove from heat; serve gumbo over rice. Serve with hot pepper sauce, if desired.

Note:

Lorrie Hulston Corvin,

September 2004