Rating: 5 stars
12 Ratings
  • 5 star values: 11
  • 4 star values: 1
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  • 1 star values: 0

Chock-full of shrimp, chicken, sausage, okra and tomatoes, this flavorful stew is a staple in Louisiana. Make it a meal and serve with Real Cornbread (see associated recipe).

Source: EatingWell Magazine, January/February 1993


Recipe Summary

50 mins


Ingredient Checklist


Instructions Checklist
  • 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 degrees 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.

Associated Recipes

Nutrition Facts

296 calories; protein 22.9g; carbohydrates 36.9g; dietary fiber 3.8g; sugars 4.4g; fat 6.3g; saturated fat 1g; cholesterol 83.1mg; vitamin a iu 725.4IU; vitamin c 50.4mg; folate 122.1mcg; calcium 97.5mg; iron 2.6mg; magnesium 61.3mg; potassium 719.4mg; sodium 1118.8mg; thiamin 0.6mg.

3 lean protein, 2 starch, 2 vegetable, 1 fat