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
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- Mardi Gras
- Ease of Preparation
- Total Time
- 1 hour or less
- January/February 1993