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Shrimp & Crab Gumbo
Shrimp & Crab Gumbo
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From: Diabetic Living Magazine
Browning the flour gives this seafood gumbo recipe a distinctive rich color and flavor.
- By: Diabetic Living Magazine
Ingredients 8 servings
for serving adjustment
Serving size has been adjusted!
Original recipe yields 8 servings
Nutrition per serving may change if servings are adjusted.
- ½ tablespoon dried thyme, crushed
- ¼ teaspoon ground white pepper
- ¼ teaspoon salt
- ¼ teaspoon ground black pepper
- ¼ teaspoon crushed red pepper
- 1 pound fresh or frozen large shrimp in shells
- ⅓ cup all-purpose flour
- 2 tablespoons cooking oil
- 2 cups chopped onion
- 1½ cups chopped green or red bell pepper
- 4 stalks celery, thinly sliced
- 4 cloves garlic, minced
- 2 (14 ounce) cans reduced-sodium beef broth, divided
- 1 cup water
- 1 (16 ounce) package frozen cut okra
- 2 (6 ounce) cans crabmeat, drained
- 3 cups hot cooked long-grain rice or brown rice
- Scallions (optional)
- Bottled hot pepper sauce (optional)
Preparation
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Prep
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Ready In
- For Cajun spice mix, combine thyme, white pepper, salt, black pepper and red pepper in a small bowl. Set aside.
- Thaw shrimp, if frozen. Peel and devein the shrimp, leaving tails intact if desired. Rinse the shrimp; pat dry with paper towels. Cook flour in a medium skillet over medium heat about 6 minutes or until the flour is browned, stirring frequently. Place in a small bowl; set aside to cool.
- Heat oil in a large pot over medium-high heat. Add onion, bell pepper, celery, and garlic; cook and stir about 5 minutes or until vegetables are tender.
- Slowly whisk 1 can of the broth into the reserved browned flour. Add the broth-flour mixture, the remaining 1 can broth, the water, and the reserved spice mix to the mixture in the large pot. Stir in okra. Bring to boiling; reduce heat. Cover and simmer for 15 minutes.
- Add the shrimp; cook for 2 to 3 minutes or until the shrimp is opaque. Gently stir in crabmeat. Serve the gumbo with rice. If desired, garnish individual servings with scallions and pass hot pepper sauce.
- Serving size: 1¼ cups gumbo and ⅓ cup rice
- Per serving: 263 calories; 5 g fat(1 g sat); 4 g fiber; 31 g carbohydrates; 22 g protein; 112 mcg folate; 102 mg cholesterol; 4 g sugars; 393 IU vitamin A; 26 mg vitamin C; 141 mg calcium; 3 mg iron; 510 mg sodium; 448 mg potassium
- Nutrition Bonus: Vitamin C (43% daily value), Folate (28% dv)
- Carbohydrate Servings: 2
- Exchanges: 2 lean protein, 1½ starch, 1½ vegetable, 1 fat
