Shrimp and Okra Gumbo Recipe

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Thanks to savory spices and a quick-cooking roux, this gumbo cuts back on time (and calories!) and keeps the rich flavor.

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

Category:

Howto & Style

Tags:

• cook
• food
• recipe
• myrecipes
• dinner
• supper
• quick
• fast
• easy
• light
• healthy
• health
• diet
• cajun
• creole
• soup
• spicy
• spicey
• health diet
• cooking

[YouJustFoundTheTruth]

@MaritsaDarman I would substitute Shrimp with Vegan shrimp even better

[MaritsaDarman]

Shrimp has a lot of cholesterol. It's not that healthy. I would substitute it with tofu.

[japonsky100]

feel free,feel free,you can put whatever you feel like.she doesn't even know what gumbo is.

[JavierdaAries]

@simongarth2001 , too funny!

[flightcruiser1]

the minute i heard the mid western accent,i lost interest.

[simongarth2001]

Obviously you aren't born in a Cajun, Louisiana family. Roux is the foundation of all Cajun dishes. Like I said, it takes at least 30 to 35 or so minutes to create a good roux. And you must care, or you wouldn't have taken the time to respond. Now, I don't care.

[cardiacthapoet]

@simongarth2001 Who cares? Roux is just burned flour...that's exactly what she made.

[simongarth2001]

That isn't a roux. True roux takes at least 30 to 40 minutes to make. No true roux, no true Gumbo. Fail.

[0000000Lara]

paprika and red pepper is the same!!!!!!!!!!!

[0000000Lara]

you have no idea how to make roux