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

• Freshly ground black pepper

• 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

• 2 tbsp. chopped fresh thyme or 2 tsp. dried thyme, crushed

• 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 lb. fresh okra or 10-oz. pkg. whole frozen okra

• 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.

Remove pot from burner, drain off any browned bits and discard, and wipe the pot clean with paper toweling. Add the remaining oil to the pan. Stir in the bell peppers, onions, garlic, hot pepper flakes and thyme.

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.

Variation: Duck legs and thighs can substitute for the chicken in this dish, adding a real heady note to this old Southern classic. Buy small size duck legs and thighs and trim off all excess fat and overhanging skin. Rub the bottom of a large heavy skillet with a wad of the excess fat and then set aside the fat. Proceed with the recipe as with the chicken.

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.

FISH BROTH

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 garlic cloves, coarsely chopped

• 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

• 1/2 tsp. nutmeg, if desired

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. unsalted butter or grapeseed or corn oil

• 1 c. all-purpose or unbleached flour

Directions

Heat butter or oil in a small heavy skillet. Stir in the flour. Reduce heat to low and cook, stirring frequently, for about 20 minutes, or until the roux is golden brown. Watch carefully and don't allow roux to burn. (If flour does scorch, discard and start over again.)