New Iberia Seafood Gumbo
|For seafood stock|
|Small shrimp||1 Pound, unpeeled|
|Onion||1 , quartered|
|Garlic||1 Clove (5 gm), halved|
|Black peppercorns||1⁄2 Teaspoon|
|Dried thyme||1⁄2 Teaspoon|
|Olive oil||1 Tablespoon|
|Chopped onion||1 Cup (16 tbs)|
|Chopped celery||1 Cup (16 tbs)|
|Chopped green pepper||1⁄2 Cup (8 tbs)|
|Chopped sweet red pepper||1⁄2 Cup (8 tbs)|
|Garlic||2 Clove (10 gm), minced|
|File powder||1 Tablespoon|
|Cajun seasoning||2 Teaspoon|
|Canned no salt added tomatoes||14 1⁄2 Ounce, chopped (With Juice, 1 Can)|
|Frozen okra||1 Cup (16 tbs)|
|Fat kielbasa||4 Ounce, diced|
|Grain white rice||2⁄3 Cup (10.67 tbs)|
To make the stock: Peel the shrimp and place the shells in a large saucepan.
Devein the shrimp and refrigerate until needed.
To the saucepan, add the water, onions, garlic, celery, bay leaf, peppercorns, and thyme.
Bring to a boil over high heat.
Reduce the heat to medium-low and gently simmer for 1 hour, skimming off any accumulated foam.
If necessary, add more water to keep about 5 cups liquid in the saucepan at all times.
Strain the stock and measure out 5 cups (reserve any excess for another use).
To make the gumbo: Warm the oil in a Dutch oven over medium-high heat.
Add the onions, celery, green peppers, and red peppers.
Cook, stirring often, for 5 minutes.
Reduce the heat to medium and add the garlic, file powder, and Cajun seasoning; cook, stirring constantly, for 5 minutes.
Stir in the tomatoes (with juice), okra, and kielbasa; cook for 5 minutes.
Add the stock and bring to a boil over high heat.
Reduce the heat to medium-low and simmer for 45 to 50 minutes.
Meanwhile, cook the rice according to the package directions.
Stir the shrimp, crabmeat, and salt into the gumbo.
Cover and remove from the heat.
Let stand for 5 minutes, or until the shrimp are opaque and cooked through.
Remove and discard the bay leaf.
Calories 336 Calories from Fat 68
% Daily Value*
Total Fat 8 g12.1%
Saturated Fat 1.9 g9.6%
Trans Fat 0 g
Cholesterol 156 mg52%
Sodium 663.2 mg27.6%
Total Carbohydrates 38 g12.8%
Dietary Fiber 4.7 g18.7%
Sugars 6.6 g
Protein 27 g54.1%
Vitamin A 17.8% Vitamin C 78.7%
Calcium 13.2% Iron 19.9%
*Based on a 2000 Calorie diet