Seafood Gumbo

Seafood Gumbo

Gumbo, a hearty stew made with anything from sausage or duck to rabbit or seafood, starts with a roux, a mix of flour and oil that’s cooked until it turns dark and nutty, giving the stew recipe its signature earthy flavor. This crab and shrimp gumbo recipe comes from Eula Mae Doré, who was the cook at the Commissary on Avery Island, home to the Tabasco company. Just as most cooks of her generation did, she learned Cajun cooking by watching, rather than from cookbooks. Serve with brown rice. (Recipe adapted from Eula Mae’s Cajun Kitchen by Eula Mae Doré and Marcelle R. Bienvenu; Harvard Common Press, 2007.)

From EatingWell: September/October 2012
Yield: 8 servings, about 1 1/2 cups each
Active Time: 1 hour 20 minutes
Total Time: 2 1/4 hours

Ingredients

  1. 5 tablespoons canola oil, divided
  2. 1 pound okra, fresh or frozen (thawed), trimmed and cut into 1/4-inch-thick rounds
  3. 4 teaspoons distilled white vinegar
  4. 1/3 cup all-purpose flour
  5. 2 cups chopped green bell peppers
  6. 1 1/4 cups chopped yellow onions
  7. 1 1/4 cups chopped scallions, divided
  8. 1 cup chopped celery
  9. 1 clove garlic, minced
  10. 1 28-ounce can diced tomatoes with their juice
  11. 2 cups seafood stock or water
  12. 1/2 cup cubed boiled deli ham
  13. 2 bay leaves
  14. 2 sprigs fresh thyme or 1/2 teaspoon dried
  15. 1 tablespoon Worcestershire sauce
  16. 1 teaspoon hot sauce
  17. 1/8 teaspoon salt
  18. 1 pound peeled, deveined raw shrimp (26-30 count)
  19. 1/2 pound lump crabmeat, any shells or cartilage removed
  20. 2 tablespoons chopped parsley

Preparation

  1. Heat 1 tablespoon oil in a large nonstick skillet over medium heat. Add okra and cook, stirring often, until it starts to turn dark brown, 18 to 22 minutes. Add vinegar and cook, stirring frequently, until the okra is browned and no longer has “sticky strings” attached, 2 to 3 minutes more. Remove from heat and set aside.
  2. Heat the remaining 4 tablespoons oil in a large heavy pot or Dutch oven over medium heat for 2 minutes. Add flour and cook, stirring slowly and constantly, until the mixture smells very toasty and is the color of peanut butter, 5 to 10 minutes.
  3. Add bell peppers, onions, 1 cup scallions, celery and garlic and cook, stirring often, until the vegetables are tender and lightly golden, 10 to 12 minutes. Stir in the okra, tomatoes, stock (or water), ham, bay leaves, thyme, Worcestershire, hot sauce and salt. Reduce the heat to medium-low, cover and simmer, adjusting the heat as necessary to maintain a slow, steady simmer, for 45 minutes.
  4. Add shrimp and crabmeat to the pot and simmer, uncovered, until the shrimp are cooked through, about 8 minutes. Discard the bay leaves and thyme. Garnish with parsley and the remaining scallions.

Nutrition

Nutrition Per Serving: 246 calories; 10 g fat (1 g sat, 6 g mono); 109 mg cholesterol; 21 g carbohydrates; 20 g protein; 5 g fiber; 731 mg sodium; 686 mg potassium.

Nutrition Bonus: Vitamin C (92% daily value), Folate (25% dv), Iron (24% dv), Potassium (20% dv), Vitamin A (19% dv)

1 Carbohydrate Serving

Exchanges: 3 vegetable, 2 lean meat, 2 fat