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Shrimp and Okra Gumbo

Shrimp and Okra Gumbo
Photo: Randy Mayor; Styling: Cindy Barr
Prep time 40 mins
Yield

4 servings (serving size: 1 1/2 cups gumbo and 1 1/2 teaspoons parsley)

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

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

Nutrition Information

  • calories 300
  • fat 10.5 g
  • satfat 1.4 g
  • monofat 4.4 g
  • polyfat 2.8 g
  • protein 26.6 g
  • carbohydrate 26.5 g
  • fiber 7.3 g
  • cholesterol 143 mg
  • iron 4 mg
  • sodium 918 mg
  • calcium 162 mg

How to Make It

  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.