Browning the flour gives this seafood gumbo recipe a distinctive rich color and flavor.

Diabetic Living Magazine
Source: Diabetic Living Magazine


Recipe Summary

40 mins
50 mins


Ingredient Checklist


Instructions Checklist
  • 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.

Nutrition Facts

263 calories; protein 21.9g 44% DV; carbohydrates 31g 10% DV; dietary fiber 4g 16% DV; sugars 3.7g; fat 5g 8% DV; saturated fat 0.8g 4% DV; cholesterol 102.5mg 34% DV; vitamin a iu 392.6IU 8% DV; vitamin c 26mg 43% DV; folate 112.4mcg 28% DV; calcium 140.6mg 14% DV; iron 2.5mg 14% DV; magnesium 51.5mg 18% DV; potassium 448.3mg 13% DV; sodium 510.4mg 20% DV.