Shrimp and Crab Gumbo - 31g Carbs, 4g Fiber
From: Better Homes and Gardens
Makes 8 (1-1/4 cups gumbo plus 1/3 cup rice) servings
1 lb fresh or frozen large shrimp in shells
1/3 cup all-purpose flour
2 Tbsp cooking oil
2 cups chopped onion
1 1/2 cups chopped green and/or red sweet pepper
4 stalks celery, thinly sliced
4 cloves garlic, minced
2 14-oz cans lower-sodium beef broth
1 cup water
1 recipe Cajun Spice Mix (see recipe below)
1 16-oz package frozen cut okra
2 6-oz cans crabmeat, drained
3 cups hot cooked long grain rice or brown rice
Green onions (optional)
Bottled hot pepper sauce (optional)
1. Thaw shrimp, if frozen. Peel and devein shrimp, leaving tails
intact if desired. Rinse shrimp; pat dry with paper towels.
2. In a medium skillet, cook flour over medium heat about 6 minutes or
until brown, stirring often. Transfer to a medium bowl; set aside.
3. In a 4-quart Dutch oven, heat oil over medium heat. Add onion,
sweet pepper, celery, and garlic; cook and stir about 5 minutes or
until tender.
4. Slowly whisk broth into browned flour. Add broth mixture, water,
and Cajun Spice Mix to Dutch oven. Stir in okra. Bring to boiling;
reduce heat. Cover and simmer for 15 minutes.
5. Add shrimp; cook for 2 to 3 minutes or until shrimp is pink. Gently
stir in crabmeat.
6. To serve, spoon gumbo into 8 bowls. Top each serving with rice, a
shrimp, and a green onion, if desired. If desired, pass hot pepper sauce.
Makes 8 (1-1/4 cups gumbo plus 1/3 cup rice) servings
—Cajun Spice Mix—
In a small bowl, combine:
1/2 tsp dried thyme, crushed
1/4 tsp ground white pepper
1/4 tsp salt
1/4 tsp ground black pepper
1/4 tsp crushed red pepper
Nutrition facts per Serving:
263 Calories, 5g Total Fat, 1g Saturated Fat, 102mg Cholesterol,
510mg Sodium, 31g Carbs, 4g Fiber, 22g Protein
Exchanges: 1 1/2 starch, 1 1/2 vegetables, 2 very lean meat, 1 fat
May 2nd, 2006 at 11:44 am
From Better Homes and Gardens Diabetic Living
Carb choices: 2
Browning the flour gives the gumbo its distinctive rich color and flavor.
1 lb fresh or frozen large shrimp in shells
1/3 cup all-purpose flour
2 Tbsp cooking oil
2 cups chopped onion
1 1/2 cups chopped green or red sweet pepper
4 stalks celery, thinly sliced
4 cloves garlic, minced
2 14-oz cans reduced-sodium beef broth
1 cup water
1 recipe Cajun Spice Mix (below)
1 16-oz package frozen cut okra
2 6-oz cans crabmeat, drained
3 cups hot cooked long grain rice or brown rice
Green onions (optional)
Bottled hot pepper sauce (optional)
1. Thaw shrimp, if frozen. Peel and devein shrimp, leaving tails
intact if desired. Rinse shrimp; pat dry with paper towels. In a
medium skillet, cook flour over medium heat about 6 minutes or
until flour is browned, stirring frequently. Place in a small bowl;
set aside to cool.
2. In a 4-quart Dutch oven, heat oil over medium-high heat. Add
onion, sweet pepper, celery, and garlic; cook and stir about
5 minutes or until vegetables are tender.
3. Slowly whisk 1 can of the broth into browned flour. Add
broth-flour mixture, remaining 1 can broth, the water, and Cajun
Spice Mix to mixture in Dutch oven. Stir in okra. Bring to
boiling; reduce heat. Cover and simmer for 15 minutes.
4. Add shrimp; cook for 2 to 3 minutes or until shrimp is opaque.
Gently stir in crabmeat. Serve gumbo with rice. If desired, garnish
individual servings with green onions. If desired, pass hot
pepper sauce.
Cajun Spice Mix:
In a small bowl, combine 1/2 teaspoon dried thyme, crushed;
1/4 teaspoon ground white pepper; 1/4 teaspoon salt; 1/4 teaspoon
ground black pepper; and 1/4 teaspoon crushed red pepper.
Makes 8 (1 1/4 cups gumbo plus 1/3 cup rice) servings
Per Serving:
263 Calories, 5g Total Fat, 1g Saturated Fat, 102mg Cholesterol,
510mg Sodium, 31g Carbs, 4g Fiber, 22g Protein
Exchanges: 1 1/2 Starch, 1 1/2 Vegetables, 2 Very Lean Meat, 1 Fat
May 3rd, 2006 at 8:47 am
Browning the flour, that is, making a proper cajun roux, has to be
done very precisely. I use a 50/50 mix of flour and vegetable oil.
For this size recipe I’d use about 1/2 cup of each, In a well-
seasoned skillet heat the oil until it develops swirling lines, but
does not smoke. Sprinkle in the flour, stirring with a long wooden
spoon or whisking constantly. Cook, constantly stirring, until the
flour reaches a milk chocolate color. If you’re brave, you can try
for dark chocolate. Doneness is determined by color, not by cooking
time. The mixture should remain smooth throughout the cooking
process. If it starts clumping, lower the heat slightly. It is
critically important not to burn the roux. If that happens (you’ll
know by the smell), there is nothing to do except throw it out and
start over.
Ron