Shrimp and Okra Gumbo

Photo: Randy Mayor; Styling: Cindy Barr

 

 

Prep Time: 40 minutes
Yield: 4 servings (serving size: 1 1/2 cups gumbo and 1 1/2 teaspoons parsley)

Ingredients

• 2  tablespoons  canola oil, divided
• 3  tablespoons  all-purpose flour
• 10  tablespoon  fat-free, less-sodium chicken broth
• 1  cup  chopped onion
• 4  ounces  smoked ham, chopped
• 1  cup  chopped green bell pepper
• 2/3  cup  diced celery
• 1/2  teaspoon  dried thyme
• 3  garlic cloves, minced
• 1/2  pound  fresh okra pods, sliced
• 1/4  cup  water
• 1/2  teaspoon  ground red pepper
• 1/2  teaspoon  paprika
• 1/2  teaspoon  freshly ground black pepper
• 1/4  teaspoon  salt
• 1/4  teaspoon  ground allspice
• 1  (28-ounce) can diced tomatoes, drained
• 3/4  pound  peeled and deveined large shrimp
• 2  tablespoons  chopped fresh flat-leaf parsley

Preparation

1. Heat 1 tablespoon oil in a large saucepan over medium-high heat. Add flour; cook 1 minute or until lightly browned, stirring constantly with a whisk. Add broth; stir with a whisk until thick. Pour into a bowl; set aside. Wipe pan clean with paper towels.
2. Heat remaining 1 tablespoon oil in pan over medium heat. Add onion and ham; cook 10 minutes, stirring occasionally. Add bell pepper and next 4 ingredients (through okra); cook 5 minutes or until vegetables are almost tender, stirring occasionally. Add broth mixture, water, and next 6 ingredients (through tomatoes). Bring to a boil; reduce heat, and simmer 10 minutes or until vegetables are tender. Stir in shrimp; cook 4 minutes or until shrimp are done. Sprinkle with parsley.

Nutritional Information

Calories:

300

Fat:

10.5g (sat 1.4g,mono 4.4g,poly 2.8g)

Protein:

26.6g

Carbohydrate:

26.5g

Fiber:

7.3g

Cholesterol:

143mg

Iron:

4mg

Sodium:

918mg

Calcium:

162mg

Adeena Sussman, Cooking Light, APRIL 2010

 

This looks sooooo good!!! I can't wait to try these new recipes!