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Recipe Summary

Prep time: 30 mins
Cook time: 45 mins
Yield: 8 servings

Ratings & Reviews

User rating:rating

Rated by 5 visitors

This recipe is...

  • low in fat
  • rich in veggies
  • rich in protein
  • lower in carbs
 
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Spicy Gumbo

This recipe serves:  8
Ingredients
1/4 cup canola oil
1/4 cup flour
1 large onion, coarsely chopped
3 carrots, coarsely chopped
2 stalks of celery, coarsely chopped
2 cloves garlic, chopped
1 green pepper, cut into large dice
1/2 pound okra, cut into thick rounds
pinch cayenne pepper
about 12 cups Basic Chicken Stock (see recipe), or low-sodium chicken broth
8 ounces andouille or smoked sausage, cut into small rounds
1 pound lump crabmeat, cooked
1 pound medium shrimp
1/2 teaspoon salt
Cooking Instructions
1. Heat the oil in a large skillet over medium heat. Whisk in the flour and cook, whisking constantly, until the roux is very dark, about 20 minutes.

2. Add the onions, carrots, celery, garlic, peppers and cayenne pepper to the roux and cook, stirring constantly, until the vegetables have softened, about 10 minutes.

3. Cover the vegetables with stock and bring to a boil. Add the sausage and okra and cook until the mixture thickens, about 10 minutes. Add the shrimp and cook until the shrimp turns bright pink, about 5 minutes. Add the crabmeat and cook for 30 seconds. Adjust the seasoning and dust with filé gumbo powder.

4. Serve the gumbo in large warmed bowls over Steamed Rice.

Serving Size: about 1 cup gumbo and 2/3 cup rice

Nutritional Information

Number of Servings: 8

Per Serving

  • Calories
  • 412
  • Carbohydrate
  • 37 g
  • Fat
  • 13 g
  • Fiber
  • 3 g
  • Protein
  • 35 g
  • Saturated Fat
  • 3 g
  • Sodium
  • 783 mg
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