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
In the dog days of summer, you don’t have to turn on your stove...Icebox pies are an easy and popular summer dessert, yet they're...Celebrate the season with EatingWell's best recipes from the...
Turkey sausage is a healthy, leaner alternative to...
You won’t waste half a day’s worth—or more—of calories with...
Celebrate summer’s fresh vegetables with our healthy recipes...
Getting your kids to eat healthy on a gluten-free diet can be...Chicken is a great ingredient for building a healthy and...
Gluten-free salads, soups and sides don’t have to be boring....
Healthy and slimming summer dinners shouldn’t be hard to find...
Beat the heat and embrace the flavors of summer with low-...
Our low-calorie pasta salad recipes will be a favorite dish...
Cool down with these healthy, homemade freezer pops. On hot...
If you find yourself short on time this summer, try these...
For a lighter option for dinner tonight, try making a quick...
Whether you’re a vegetarian or just looking to cut back on...
- Mardi Gras
- Ease of Preparation
- Total Time
- 1 hour or less
- January/February 1993
Connect With Us
Poll of the week
- Skillet Gnocchi with Chard & White Beans (189 comments)
- Chilaquiles Casserole (103 comments)
- Hamburger Buddy (100 comments)
- Bev's Chocolate Chip Cookies (87 comments)
- Balsamic & Parmesan Roasted Cauliflower (74 comments)
- Easy Salmon Cakes (73 comments)
- Broccoli-Cheese Chowder (72 comments)
- Mini Mushroom-&-Sausage Quiches (63 comments)
- Sauteed Chicken Breasts with Creamy Chive Sauce (58 comments)
- Beef & Bean Chile Verde (52 comments)