Nutritional Info

Nutrition Facts

Serving Size 1 (595g)

Calories 768
Calories from Fat 229 (30%)
Amount Per Serving %DIV
Total Fat 25.5g 39%
Saturated Fat 8g 40%
Monounsaturated Fat 11.5g
Polyunsaturated Fat 5.9g
Trans Fat 0.0g
Cholesterol 283.9mg 95%
Sodium 999.6mg 43%
Potassium 1255.5mg 27%
Total Carbohydrate 33.2g 11%
Dietary Fiber 2.2g 9%
Sugars 3.5g
Protein 93.2g 186%

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Recipe Description
Gumbo creations are a mainstay of the Louisianan diet. Pay careful attention to creating the roux, as it is the cornerstone of a great gumbo, or soup dish.
Prep time
20 min
Cook time
1 hr 45 min
Ready In
2 hr 5 min

Ingredients

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Serves To:USMetric
2 Quart(q)  water
2 Slice(sli)  lemon
2   red hot chilies, dried
1   large bay leaf
1/2 Teaspoon(t)  thyme, dried
1 Pound(lb)  shrimp shells (reserved from shrimp)
1/2 Pint(pt)  oyster liquid (reserved from oysters)
2 Tablespoon(T)  canola oil
2 Tablespoon(T)  low sodium chicken broth
1/4 Cup(c)  all purpose flour
1 Cup(c)  onions, chopped
2 Teaspoon(t)  garlic, minced
3/4 Cup(c)  green bell pepper, chopped
1/4 Cup(c)  parsley, chopped
1/4 Teaspoon(t)  cayenne pepper
1/4 Teaspoon(t)  hot sauce
14 1/2 Ounce(oz)  low sodium peeled whole tomatoes, undrained
1 Pound(lb)  fresh okra, stems removed and sliced
1 Pound(lb)  medium shrimp, peeled and deveined
1 Pint(pt)  shucked oysters, drained
2 1/2 Cup(c)  hot cooked brown rice

Preparation

To make the stock:  Combine the water, lemon slices, chilies, bay leaf, thyme, shrimp shells and oyster liquid in a large stockpot.  Bring to a boil and cook at low, uncovered, until the mixture is reduced to 3 or 4 cups, about 30 minutes.  Strain and discard the seasonings.  To make the roux:  Combine the stock, oil, broth and flour in a large heavy pan or Dutch oven.  Cook and stir over medium high heat until the mixture turns a dark, rich, red-brown color but is not scorched, about 20 to 30 minutes.  Stir in onion and garlic, and cook until soft, stirring constantly.  Add green pepper, parsley, thyme, cayenne pepper and hot sauce.  Stir and cook 5 minutes longer.  Gradually whisk in about 2 cups of warm broth and tomatoes.  Return to a boil and simmer for 20 minutes, stirring occasionally.  Add okra and simmer just until the okra is tender, about 10 minutes.  Add shrimp and oysters.  Simmer until the edges of the oysters curl and the shrimp is pink and opaque, about 5 to 10 minutes.  Do not overcook the seafood.  Remove from heat.  Mound the hot rice in soup dishes and ladle the gumbo over the top.

Additional notes

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