From EatingWell: September/October 2012
Gumbo, a hearty stew made with anything from sausage or duck to rabbit or seafood, starts with a roux, a mix of flour and oil that’s cooked until it turns dark and nutty, giving the stew recipe its signature earthy flavor. This crab and shrimp gumbo recipe comes from Eula Mae Doré, who was the cook at the Commissary on Avery Island, home to the Tabasco company. Just as most cooks of her generation did, she learned Cajun cooking by watching, rather than from cookbooks. Serve with brown rice. (Recipe adapted from Eula Mae’s Cajun Kitchen by Eula Mae Doré and Marcelle R. Bienvenu; Harvard Common Press, 2007.)
- 5 tablespoons canola oil, divided
- 1 pound okra, fresh or frozen (thawed), trimmed and cut into 1/4-inch-thick rounds
- 4 teaspoons distilled white vinegar
- 1/3 cup all-purpose flour
- 2 cups chopped green bell peppers
- 1 1/4 cups chopped yellow onions
- 1 1/4 cups chopped scallions, divided
- 1 cup chopped celery
- 1 clove garlic, minced
- 1 28-ounce can diced tomatoes with their juice
- 2 cups seafood stock or water
- 1/2 cup cubed boiled deli ham
- 2 bay leaves
- 2 sprigs fresh thyme or 1/2 teaspoon dried
- 1 tablespoon Worcestershire sauce
- 1 teaspoon hot sauce
- 1/8 teaspoon salt
- 1 pound peeled, deveined raw shrimp (26-30 count)
- 1/2 pound lump crabmeat, any shells or cartilage removed
- 2 tablespoons chopped parsley
- Heat 1 tablespoon oil in a large nonstick skillet over medium heat. Add okra and cook, stirring often, until it starts to turn dark brown, 18 to 22 minutes. Add vinegar and cook, stirring frequently, until the okra is browned and no longer has “sticky strings” attached, 2 to 3 minutes more. Remove from heat and set aside.
- Heat the remaining 4 tablespoons oil in a large heavy pot or Dutch oven over medium heat for 2 minutes. Add flour and cook, stirring slowly and constantly, until the mixture smells very toasty and is the color of peanut butter, 5 to 10 minutes.
- Add bell peppers, onions, 1 cup scallions, celery and garlic and cook, stirring often, until the vegetables are tender and lightly golden, 10 to 12 minutes. Stir in the okra, tomatoes, stock (or water), ham, bay leaves, thyme, Worcestershire, hot sauce and salt. Reduce the heat to medium-low, cover and simmer, adjusting the heat as necessary to maintain a slow, steady simmer, for 45 minutes.
- Add shrimp and crabmeat to the pot and simmer, uncovered, until the shrimp are cooked through, about 8 minutes. Discard the bay leaves and thyme. Garnish with parsley and the remaining scallions.
Per serving: 246 calories; 10 g fat (1 g sat, 6 g mono); 109 mg cholesterol; 21 g carbohydrates; 0 g added sugars; 20 g protein; 5 g fiber; 731 mg sodium; 686 mg potassium.
Nutrition Bonus: Vitamin C (92% daily value), Folate (25% dv), Iron (24% dv), Potassium (20% dv), Vitamin A (19% dv)
Carbohydrate Servings: 1
Exchanges: 3 vegetable, 2 lean meat, 2 fat
More From EatingWell
If you want to make the spread at your next party look...
Cool down with these healthy, homemade freezer pops. On hot...
If you’re looking for a new recipe to make for your Fourth of...
Put a fresh twist on your classic American fare with this...
From grilled chicken recipes to chicken salad recipes, our...
Having a snack attack? Stock your fridge and pantry with...
To round out your summer meal, enjoy one of our healthy...
Enjoy all the fruits and vegetables summer has to offer with...
What's a picnic without coleslaw and a salad? Our healthier...
You won’t waste half a day’s worth—or more—of calories with...
Beat the heat this summer with these easy recipes for your...
Fire up the grill, pull out the lawn chairs and celebrate...
Whether you’re in the mood for a sweet or salty snack, our...
We know summer can be a busy time of year, but be sure to...
Turmeric most often appears in Indian cuisine, as its flavor...
Cut saturated fat when you bake by swapping some of the...
- Ease of Preparation
- Total Time
- More than 1 hour
- 8 or more
- September/October 2012