Light Seafood-Okra Gumbo
|All purpose flour||1⁄4 Cup (4 tbs)|
|Diced green pepper||1 Cup (16 tbs)|
|Diced celery||1 3⁄4 Cup (28 tbs)|
|Chicken broth||1 1⁄3 Cup (21.33 tbs), divided|
|Beef broth||2 2⁄3 Cup (42.67 tbs), diluted|
|Canned tomato sauce||8 Ounce|
|Water||1⁄2 Cup (8 tbs)|
|Sliced okra||4 Cup (64 tbs)|
|Instant minced onion||25 Gram|
|Parsley flakes||1 Tablespoon|
|Garlic||2 Clove (10 gm), minced|
|Dried thyme||3⁄4 Teaspoon|
|Poultry seasoning||1⁄2 Teaspoon|
|Hot sauce||1⁄4 Teaspoon|
|Liquid smoke||2 Drop|
|Ground allspice||1 Dash|
|Ground mace||1 Dash|
|Ground cloves||1 Dash|
|Pepper red||1 Dash|
|Medium shrimp||1 Pound, peeled|
|Fresh oysters||12 Ounce, drained|
|Crabmeat||1⁄2 Pound, drained, flaked|
Place flour in a shallow baking pan.
Bake at 400Â°, stirring every 4 minutes, for 12 to 15 minutes or until flour is browned.
Combine green pepper, celery, and 1/3 cup chicken broth in a Dutch oven.
Cook over medium heat 10 to 12 minutes or until vegetables are tender.
Stir in flour.
Gradually stir in remaining 1 cup chicken broth, beef broth, tomato sauce, water, okra, onion, parsley flakes, garlic, bay leaf, and remaining seasonings.
Reduce heat, and simmer, uncovered, 1 hour.
Stir shrimp, oysters, and crabmeat into mixture.
Simmer 10 to 15 minutes or until shrimp are done and edges of oysters begin to curl.
Remove bay leaf from gumbo mixture.
Serve the gumbo with gumbo file, if desired.
Calories 138 Calories from Fat 15
% Daily Value*
Total Fat 2 g2.9%
Saturated Fat 0.39 g1.9%
Trans Fat 0 g
Cholesterol 90.2 mg30.1%
Sodium 581 mg24.2%
Total Carbohydrates 14 g4.5%
Dietary Fiber 3.1 g12.5%
Sugars 2.6 g
Protein 17 g33.3%
Vitamin A 14% Vitamin C 52.2%
Calcium 12.9% Iron 27.8%
*Based on a 2000 Calorie diet