GUMBO SEASONING MIX RECIPES

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LOUISIANA GUMBO RECIPE | EATINGWELL



Louisiana Gumbo Recipe | EatingWell image

Chock-full of shrimp, chicken, sausage, okra and tomatoes, this flavorful stew is a staple in Louisiana. Make it a meal and serve with Real Cornbread (see associated recipe).

Provided by EatingWell Test Kitchen

Categories     Healthy Chicken & Rice Recipes

Total Time 50 minutes

Number Of Ingredients 20

¼ cup all-purpose flour
1 tablespoon canola oil
1 onion, chopped
1 large green bell pepper, diced
1 stalk celery, minced
4 cloves garlic, minced
4 cups reduced-sodium chicken broth
1 14-ounce can whole tomatoes, drained and chopped
10 okra pods, trimmed and cut into 1/2-inch-long pieces (1 cup)
½ teaspoon freshly ground pepper
¼ teaspoon dried thyme
¼ teaspoon dried oregano
? teaspoon cayenne pepper
1 bay leaf
½ cup long-grain white rice
6 ounces medium shrimp, peeled and deveined
4 ounces boneless, skinless chicken breast, or thigh meat, trimmed and cut into 1/2-inch pieces
2 ounces andouille or kielbasa sausage, thinly sliced
Salt, to taste
Hot sauce, to taste

Steps:

  • Heat a heavy cast-iron skillet over medium heat. Add flour and cook, stirring constantly with a wooden spoon, until the flour turns a deep golden color, 7 to 10 minutes. Transfer the flour to a plate and let cool. (There will be a strong aroma similar to burnt toast. Be careful not to let the flour burn; reduce the heat if flour seems to be browning too quickly.) Alternately, toast the flour in a pie plate in a 400 degrees F oven for 20 minutes.
  • Heat oil in a heavy stockpot over medium heat. Add onion, bell pepper, celery and garlic; sauté until the onions are lightly browned, about 7 minutes. Stir in the toasted flour. Gradually stir in broth and bring to a simmer, stirring. Add tomatoes, okra, pepper, thyme, oregano, cayenne and bay leaf. Cover and cook for 15 minutes. Stir in rice and cook, covered, for 15 minutes longer.
  • Add shrimp, chicken and sausage; simmer until the shrimp is opaque inside, the chicken is no longer pink and the rice is tender, about 5 minutes longer. Discard the bay leaf and season with salt. Ladle into bowls and serve with hot sauce.

Nutrition Facts : Calories 295.7 calories, CarbohydrateContent 36.9 g, CholesterolContent 83.1 mg, FatContent 6.3 g, FiberContent 3.8 g, ProteinContent 22.9 g, SaturatedFatContent 1 g, SodiumContent 1118.8 mg, SugarContent 4.4 g

HEART HEALTHY SHRIMP GUMBO WITH CAJUN SPICE MIX RECIPE ...



Heart Healthy Shrimp Gumbo With Cajun Spice Mix Recipe ... image

Perhaps this isn't authentic but is is a lot healthier and quite tasty in it's own right. For ZWT this is Southern States regional.

Total Time 40 minutes

Prep Time 12 minutes

Cook Time 28 minutes

Yield 8 serving(s)

Number Of Ingredients 18

1 lb large shrimp, in shells (fresh or frozen)
1/3 cup all-purpose flour
2 tablespoons cooking oil
2 cups chopped onions
1 1/2 cups chopped green peppers (and or red sweet pepper)
4 stalks celery, thinly sliced
4 garlic cloves, minced
2 (14 ounce) cans low sodium beef broth
1 cup water
1/2 teaspoon dried thyme, crushed
1/4 teaspoon white pepper
1/4 teaspoon salt
1/4 teaspoon ground black pepper
1/4 teaspoon crushed red pepper flakes
1 (16 ounce) package frozen cut okra
3 cups hot cooked long-grain rice or 3 cups brown rice
green onion (optional)
bottled hot pepper sauce (optional)

Steps:

  • Thaw shrimp, if frozen.
  • Peel and devein shrimp, leaving tails intact if desired.
  • Rinse shrimp; pat dry with paper towels.
  • In a medium skillet, cook flour over medium heat about 6 minutes or until brown, stirring often.
  • Transfer to a medium bowl; set aside.
  • In a 4-quart Dutch oven, heat oil over medium heat.
  • Add onion, sweet pepper, celery, and garlic; cook and stir about 5 minutes or until tender.
  • Slowly whisk broth into browned flour.
  • Add broth mixture, water, and Cajun Spice Mix to Dutch oven.
  • Stir in okra.
  • Bring to boiling; reduce heat.
  • Cover and simmer for 15 minutes.
  • Add shrimp; cook for 2 to 3 minutes or until shrimp is pink.
  • To Serve:.
  • spoon gumbo into 8 bowls. Top each serving with rice, a shrimp, and a green onion, if desired.
  • If desired, pass hot pepper sauce. Makes 8 (1-1/4 cups gumbo plus 1/3 cup rice) servings.
  • Cajun Spice Mix: In a small bowl, combine 1/2 teaspoon dried thyme, crushed; 1/4 teaspoon ground white pepper; 1/4 teaspoon salt; 1/4 teaspoon ground black pepper; and 1/4 teaspoon crushed red pepper.

Nutrition Facts : Calories 211.2, FatContent 4.5, SaturatedFatContent 0.6, CholesterolContent 71.6, SodiumContent 416.5, CarbohydrateContent 31.2, FiberContent 3.2, SugarContent 4.5, ProteinContent 11.8

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LOUISIANA GUMBO RECIPE | EATINGWELL
Chock-full of shrimp, chicken, sausage, okra and tomatoes, this flavorful stew is a staple in Louisiana. Make it a meal and serve with Real Cornbread (see associated recipe).
From eatingwell.com
Reviews 4.6
Total Time 50 minutes
Category Healthy Chicken & Rice Recipes
Calories 295.7 calories per serving
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