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October 16, 2005

Cajun Seafood Gumbo

Cajun Seafood Gumbo --
12 oz. fresh or frozen peeled and deveined shrimp
6 oz. fresh or frozen crabmeat
1/3 cup all purpose flour
1/4 cup cooking oil
1/2 cup chopped onion
1/2 cup chopped red sweet pepper
1/2 cup chopped green sweet pepper
4 cloves garlic, minced
1/4 tsp. salt
1/4 tsp. ground black pepper
1/4 tsp. ground red pepper
3 cups chicken broth, heated
1 can 14-1/2 oz.) tomatoes, cut up
1-1/2 cups sliced okra or 1 pkg. (10 oz.) frozen cut okra
2 bay leaves
1/2 pint shucked oysters, drained
3 cups hot cooked rice

1. Thaw shrimp and crab, if frozen. For roux, in a large heavy
saucepan or Dutch oven combine flour and oil until smooth. Cook
over medium-high heat for 5 minutes, stirring constantly. Reduce
heat to medium. Cook and stir about 10 minutes more or until roux
is light reddish brown.

2. Stir in onion, red sweet pepper, green sweet pepper, garlic, salt,
black pepper, and ground red pepper. Cook over medium heat for 3 to 5
minutes or until vegetables are just crisp-tender, stirring often.

3. Gradually stir in hot chicken broth. Stir in undrained
tomatoes, okra, and bay leaves. Bring to boiling. Reduce heat and
simmer,
covered, for 30 minutes.

4. Stir in shrimp, crabmeat, and oysters. Simmer, covered, about 5
minutes more or until shrimp turn opaque and oysters curl around
the edges. Discard bay leaves. Serve in bowls with rice.

Makes 6 servings.

Nutritional Information
Nutritional facts per
serving
calories: 354, total fat: 13g, saturated fat: 2g, cholesterol: 153mg,
sodium: 897mg, carbohydrate: 35g, fiber: 3g, protein: 24g,
vitamin A: 37%, vitamin C: 94%, calcium: 9%, iron: 29%.

Contributed to our recipe list by Keela.

Posted by Willie Crawford at October 16, 2005 06:12 PM

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