From EatingWell: January/February 1993
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.
- 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
- 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.
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).
Carbohydrate Servings: 2 1/2
Exchanges: 2 starch, 2 vegetable, 3 very lean meat, 1 fat
More From EatingWell
Fresh, sun-ripened tomatoes not only taste wonderful, they...
Add these healthy and delicious recipes to your gluten-free...
When summer tomatoes from backyard gardens and farmstands hit...
When the produce section looks bleak, turn to the freezer....
If you’re craving an easy dessert tonight, we have just what...
The Meatless Monday movement is growing in popularity across...
Potassium plays a vital role in keeping your heart healthy...
Go beyond the gin and tonic this summer and mix up cocktails...
In the hot months of summer, cool down with a refreshing and...
Our nonalcoholic drink recipes, or “mocktails,” are festive...
Kick back and enjoy one of our delicious healthy summer punch...
During the busy workweek, these no-cook dinner recipes are...
Quinoa is a superfood that is packed with fiber and protein...
Fresh leeks are a delicious addition to many recipes. These...
Farmers’ markets and gardens are full of fresh and delicious...
Sardines (Pacific, wild-caught) are one of the healthiest...
- Mardi Gras
- Ease of Preparation
- Total Time
- 1 hour or less
- January/February 1993