Smoky Shrimp and Chicken Gumbo

Smoky Shrimp and Chicken Gumbo Recipe
Photo: John Autry; Styling: Leigh Ann
Freeze leftover stock up to three months, and use for chowder or risotto.

Yield:

Serves 8 (serving size: 1 cup gumbo and 1/4 cup rice)
Total time: 3 Hours, 13 Minutes

Recipe from

Cooking Light

Recipe Time

Hands-on: 58 Minutes
Total: 3 Hours, 13 Minutes

Nutritional Information

Calories 334
Fat 14.3 g
Satfat 1.6 g
Monofat 7.6 g
Polyfat 4.1 g
Protein 25.7 g
Carbohydrate 24.5 g
Fiber 3.1 g
Cholesterol 130 mg
Iron 3.1 mg
Sodium 539 mg
Calcium 76 mg

Ingredients

Stock:
1 pound unpeeled medium shrimp
8 cups water
1 teaspoon black peppercorns
4 garlic cloves, crushed
3 large celery stalks, chopped
3 bay leaves
3 medium carrots, coarsely chopped
1 large onion, coarsely chopped
Gumbo:
6 tablespoons canola oil, divided
2.25 ounces all-purpose flour (about 1/2 cup)
6 skinless, boneless chicken thighs, cut into bite-sized pieces
2 cups finely chopped white onion
1 tablespoon Creole seasoning
3 garlic cloves, minced
2 medium celery stalks, chopped
2 medium tomatoes, finely chopped
1 large green bell pepper, seeded and finely chopped
3 cups fat-free, lower-sodium chicken broth
2 bay leaves
1 cup frozen cut okra
2 teaspoons Worcestershire sauce
2 teaspoons hot pepper sauce (such as Tabasco)
1/2 teaspoon black pepper
1/2 teaspoon smoked paprika
2 cups hot cooked brown rice

Preparation

1. To prepare the stock, peel and devein shrimp, reserving shells. Cut each shrimp in half lengthwise; cover shrimp, and refrigerate.

2. Combine reserved shrimp shells, 8 cups water, and next 6 ingredients (through onion) in a large Dutch oven, and bring to a boil. Reduce heat, and simmer for 1 hour. Strain mixture through a sieve into a bowl; discard solids. Set aside 3 cups stock; keep warm. Reserve the remaining shrimp stock for another use.

3. To prepare the gumbo, heat a large cast-iron skillet over low heat; add 1/4 cup canola oil. Cook for 2 minutes, swirling to coat pan. Weigh or lightly spoon flour into a dry measuring cup. Gradually add flour to oil, stirring constantly with a whisk until smooth. Increase heat to medium; cook for 8 minutes or until the flour mixture is caramel-colored, stirring frequently. Cook 2 minutes or until mixture is chestnut-colored, stirring constantly. Remove from heat; slowly add warm shrimp stock, stirring until smooth. Pour stock mixture into a large bowl.

4. Heat 1 tablespoon oil in a large Dutch oven over medium heat. Add chicken; cook 7 minutes, turning to brown on all sides. Add onion and the next 5 ingredients (through bell pepper); sauté for 3 minutes. Return stock mixture to pan; add broth and bay leaves. Bring to a boil; reduce heat, and simmer for 45 minutes.

5. Add okra and next 3 ingredients (through black pepper). Simmer for 30 minutes.

6. Combine shrimp and paprika; toss to coat shrimp. Heat a large nonstick skillet over medium-high heat. Add remaining 1 tablespoon oil to pan; swirl to coat. Add shrimp; sauté for 2 minutes or until the shrimp are done. Stir shrimp into okra mixture. Discard bay leaves. Serve over rice.

Sidney Fry, MS, RD,

Cooking Light

November 2011
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