Recipe: Gulf Coast gumbo

GULF COAST GUMBO

Serves 6.

Note: Prepared seafood stock can be substituted for the fish broth. If making in advance: prepare the gumbo a day ahead to allow the flavors to meld. Upon serving: reheat the gumbo, stir in filé, and serve over white or brown rice (basmati rice is particularly nice).

• 1 lb. shrimp, in shells

• 6 c. fish broth (see recipe and Note)

• 31/2 lb. chicken legs and thighs

• 11/2 tsp. salt or to taste

• 1/2 c. grapeseed or corn oil, divided

• 2 large red or yellow bell peppers, cored and cut into strips

• 2 large yellow onions, sliced

• 3 or 4 garlic cloves, crushed

• 1 tsp. hot pepper flakes, or more if desired

• About 1/3 c. roux (see recipe)

• 1 (14-oz.) can undrained whole tomatoes

• 2 or 3 bay leaves

• 2 tsp. salt

• Freshly ground black pepper

• 1 or 2 tbsp. filé powder, if desired

Directions

Rinse, peel and devein the shrimp and set aside, saving the shrimp shells to use for the fish broth. Return the shrimp to the refrigerator and prepare the broth and set aside.

Trim away and discard any excess fat on the chicken legs and thighs, and cut the legs and the thighs into separate pieces (if not already). Dry chicken with paper toweling, sprinkle with salt and pepper.

Using a large heavy pot, heat about half of the oil until just rippling. Add several pieces of chicken at a time, and brown quickly all over, then remove from the pan. Add the remaining chicken and brown in the same way, adding more oil if needed.

Sauté the vegetables over low heat for 7 or 8 minutes or until the onions are soft and translucent and the bell peppers are tender. Stir in 1/3 cup of roux, mixing well. Stir in the undrained canned tomatoes, bay leaves, salt and pepper. If the sauce is still a little thin, stir in a couple tablespoons more roux, mixing well.

Return the browned chicken to the pot. Strain the Fish Broth and pour 5 cups broth into the gumbo pot, stirring until well-blended. Increase heat a bit until the gumbo sauce is bubbling, then reduce heat and add more broth if needed.

Cook the gumbo uncovered, stirring occasionally, for 50 minutes to 1 hour or until the liquid thickens to the consistency of heavy maple syrup and the chicken juice runs clear when cut to the bone.

If using fresh okra, rinse the pods, cut off the woody tips and discard. Stir okra into the pot (whether fresh or frozen). Cook gumbo about 20 minutes longer or until okra is almost tender. Add shrimp and cook, stirring gently from time to time, over low heat for about 10 minutes, or just until shrimp are pink and tender.

Taste gumbo and add more salt, black pepper or hot pepper flakes, if desired. If you prefer a thinner gumbo, heat remaining stock and stir into pot, then stir in the gumbo filé, if using. Serve gumbo in warm shallow bowls over rice.

Nutrition information per serving:

Calories720Fat46 gSodium1,810 mg

Carbohydrates27 gSaturated fat16 gCalcium140 mg

Protein50 gCholesterol230 mgDietary fiber5 g

Diabetic exchanges per serving: 3 vegetable, 1 bread/starch, 6 lean meat, 5 1/2 fat.

Makes about 6 cups.

• Shells from 1 lb. raw shrimp, or more if available

• 1 or 2 large fish head and bones

• 7 c. water

• 1 large onion, sliced

• 1 or 2 bay leaves, crumbled

• 1/4 c. parsley sprigs

• 1/2 tsp. peppercorns

• 2 or 3 whole cloves

• 3 or 4 celery ribs

Directions

Rinse shrimp shells and fish head and bones; drain. Place in a large stockpot and cover with the water. Stir in the onion, garlic, bay leaves, parsley, peppercorns, cloves, celery and nutmeg.

Place pot on medium-high heat and bring to a boil. Reduce the heat to simmer, cover the pot and simmer for 1 to 11/2 hours, stirring occasionally. Strain broth before using.

BASIC BROWN ROUX

Makes about 2/3 c.

• 1 c. all-purpose or unbleached flour

Directions