Louisiana Gumbo

From EatingWell: January/February 1993 — Subscribe Now!

Chock-full of shrimp, chicken, sausage, okra and tomatoes, this flavorful stew is a staple in Louisiana. Make it a meal: Serve with Real Cornbread.

4 servings

Active Time: 20 minutes

Total Time: 50 minutes

Nutrition Profile

Ingredients

1/4 cup all-purpose flour
1 tablespoon canola oil
1 onion, chopped
1 large green bell pepper, diced
1 stalk celery, minced
4 cloves garlic, minced
4 cups reduced-sodium chicken broth
1 14-ounce can whole tomatoes, drained and chopped
10 okra pods, trimmed and cut into 1/2-inch-long pieces (1 cup)
1/2 teaspoon freshly ground pepper
1/4 teaspoon dried thyme
1/4 teaspoon dried oregano
1/8 teaspoon cayenne pepper
1 bay leaf
1/2 cup long-grain white rice
6 ounces medium shrimp, peeled and deveined
4 ounces boneless, skinless chicken breast, or thigh meat, trimmed and cut into 1/2-inch pieces
2 ounces andouille or kielbasa sausage, thinly sliced
Salt, to taste
Hot sauce, to taste

Preparation

Heat a heavy cast-iron skillet over medium heat. Add flour and cook, stirring constantly with a wooden spoon, until the flour turns a deep golden color, 7 to 10 minutes. Transfer the flour to a plate and let cool. (There will be a strong aroma similar to burnt toast. Be careful not to let the flour burn; reduce the heat if flour seems to be browning too quickly.) Alternately, toast the flour in a pie plate in a 400°F oven for 20 minutes.
Heat oil in a heavy stockpot over medium heat. Add onion, bell pepper, celery and garlic; sauté until the onions are lightly browned, about 7 minutes. Stir in the toasted flour. Gradually stir in broth and bring to a simmer, stirring. Add tomatoes, okra, pepper, thyme, oregano, cayenne and bay leaf. Cover and cook for 15 minutes. Stir in rice and cook, covered, for 15 minutes longer.
Add shrimp, chicken and sausage; simmer until the shrimp is opaque inside, the chicken is no longer pink and the rice is tender, about 5 minutes longer. Discard the bay leaf and season with salt. Ladle into bowls and serve with hot sauce.

Nutrition

Per serving: 318 calories; 7 g fat (1 g sat, 2 g mono); 95 mg cholesterol; 38 g carbohydrates; 27 g protein; 4 g fiber; 474 mg sodium; 527 mg potassium.

Nutrition Bonus: Vitamin C (83% daily value), Folate (27% dv), Iron (22% dv), Magnesium (16% dv), Potassium (15% dv).

2 1/2 Carbohydrate Serving

Exchanges: 2 starch, 2 vegetable, 3 very lean meat, 1 fat