Recipes: Gulf Coast Shrimp Gumbo

Last update: January 30, 2008 - 2:21 PM

Serves 6.

• 8 tbsp. vegetable or canola oil plus extra if needed, divided

• 4 tbsp. flour

• 3/4 c. chopped onion

• 3/4 c. chopped celery

• 3/4 c. chopped carrots

• 3/4 c. seeded and diced red bell pepper

• 21/2 tsp. minced garlic

• 1/4 tsp. cayenne pepper

• 3/4 tsp. dried thyme leaves

• Kosher salt and freshly ground black pepper

• 3 c. chicken stock, plus extra if needed

• 1 (28-oz.) can diced tomatoes, strained well

• 5 flat leaf parsley sprigs

• 2 bay leaves, broken in half

• 12 oz. okra, cut into 1/4-in. rounds

• 6 oz. andouille sausage, cut into 1/4-in. dice

• 1 lb. large shrimp, shelled and deveined

• 4 c. cooked white rice

Directions

For roux, heat 4 tablespoons of the oil in a medium, heavy skillet over medium heat. When hot, add flour and stir constantly with a wooden spoon until mixture thickens and becomes a deep reddish-brown, 6 to 8 minutes. Remove and set aside.

Add 2 tablespoons oil to a large, heavy, deep-sided pot set over medium-high heat. When hot, add onions, celery, carrots and red bell pepper. Sauté, stirring constantly, for 3 minutes. Then add garlic and stir, cooking 1 minute more. Stir in cayenne pepper, thyme, 3/8 teaspoon salt and 3/8 teaspoon black pepper. Add stock, tomatoes, parsley sprigs and bay leaves, and bring mixture to a simmer. Reduce heat to low so that mixture stays at simmer, then whisk in reserved roux.

Cook until vegetables are tender and mixture has thickened, about 20 minutes.

Heat the remaining 2 tablespoons oil in a large, heavy skillet over medium-high heat. When hot, sauté okra, stirring and adding more oil if needed, until just lightly browned around the edges, 4 to 5 minutes. Add okra and sausage to the gumbo after it has simmered for 20 minutes. Cook for 1 minute. (Gumbo can be prepared 1 day ahead to this point; cool, cover and refrigerate. Reheat over medium heat, when ready to continue with recipe.)

When ready to serve, add shrimp to the gumbo, and cook until they curl and turn pink, about 3 minutes. Do not overcook or shrimp will be tough. Salt and pepper gumbo as needed. If soup is too thick, thin with extra stock. If desired, you can remove and discard the parsley and bay leaves. To serve, place 1/2 cup rice in each of 6 shallow soup bowls, and ladle gumbo over rice.

Nutrition information per serving:

Calories 530 Fat 28 g Sodium 1,100 mg

Carbohydrates 50 g Saturated fat 6 g Calcium 145 mg

Protein 22 g Cholesterol 95 mg Dietary fiber 5 g

Diabetic exchanges per serving: 1 vegetable, 3 bread/starch, 2 medium-fat meat, 3 1/2 fat.