I am not only from New Orleans, still live there and was born and raised there. This gumbo is excellent! I was very skeptical about browning the flour to replace the roux, and after 5 minutes I thought it would never brown, but after about 8-9 minutes it was the perfect roux color without adding all the calories and fat of a roux (which is normally half flour and half oil). The people who didn't like this probably didn't brown the flour enough and substituted the bacon for something else. The bacon adds just enough oil to sauté the vegetables but adds only 1/3 of the fat of a tablespoon of cooking oil! It also adds much more flavor than those chicken or turkey sausages. My husband loved it too, and better than most other gumbos! If you want it more authentic, add gumbo file'.
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)
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Amount per serving
- Calories: 464
- Calories from fat: 28%
- Fat: 9g
- Saturated fat: 2.9g
- Monounsaturated fat: 3.4g
- Polyunsaturated fat: 1.7g
- Protein: 33.8g
- Carbohydrate: 60.2g
- Fiber: 5.4g
- Cholesterol: 160mg
- Iron: 5.5mg
- Sodium: 955mg
- Calcium: 192mg
- 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)
- 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.
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