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November 7, 2012
Low-fat Shellfish Gumbo
Ingredients:
• 1 1/3 cups all-purpose flour
• 1 1/2 pounds unpeeled, medium-size fresh
shrimp
• 8 3/4 cups chicken broth, divided
• 1 large onion, chopped
• 1 cup chopped celery
• 1 cup chopped green bell pepper
• 4 garlic cloves, minced
• 1 pound light Cajun sausage, sliced
2 tablespoons tomato paste
1/2 teaspoon salt
1 1/2 teaspoons fresh thyme
1 1/2 teaspoons chopped fresh
oregano
1/4 teaspoon peppers
1/4 teaspoon ground red pepper
2 bay leaves
1 1/2 cups fresh sliced okra
1 /2 pound lump crabmeat
1 /2 pound crawfish tails, rinsed
1 (12-ounce) container fresh oysters,
undrained
• Hot cooked rice
Preparation:
1. Place flour in a 1 5 -x 10-inchjellyrollp an .
Bake at 350° for 1 hour and 15 m inutes or until
a dark golden brow n, stirring every 15 m inutes.
Set aside; cool.
2. Peel shrimp, reserving
NEW S E A S O N S
IS * ’
shells; devein, if desired. Set
meat aside.
3. Combine-shrimp shells and
5 1/2 cups chicken broth in a
large Dutch oven; bring to a
boil. Reduce heat, and simmer
15 minutes. Pour mixture
through a wire-mesh strainer
into a bowl, discarding shells.
Keep broth warm.
4. Coat a large Dutch oven
with cooking spray; add onion
and next 3 ingredients, and
sauté until vegetables are
crisp-tender. Add sausage,
and sauté 5 minutes. Add
tomato paste and 5 1/2 cups
warm broth, and stir well.
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5. Spoon browned flour into
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a medium bowl. Gradually
whisk in i 1/2 cups chicken
broth. Add to broth mixture,
and simmer 1 hour, skimming
as necessary. Add remaining
1 3/4 cups chicken broth, salt,
and next 6 ingredients; simmer
5 minutes or until okra is
tender. Discard bay leaves.
6. D rain crabm eat, rem ov
ing any bits o f shell. Add
crabmeat, shrimp, crawfish,
and oysters to gum bo; return
to a boil. Reduce heat, and
simmer, uncovered, 10
minutes or until shrimp turn
pink and edges o f oysters
begin to curl. Serve over
hot rice.