Heart Healthy Shrimp Gumbo With Cajun Spice Mix Recipes

HEART HEALTHY SHRIMP GUMBO WITH CAJUN SPICE MIX

Heart Healthy Shrimp Gumbo With Cajun Spice Mix image

Perhaps this isn't authentic but is is a lot healthier and quite tasty in it's own right. For ZWT this is Southern States regional.

Provided by Annacia

Categories Gumbo

Time 40m

Yield 8 serving(s)

Number Of Ingredients 18

Ingredients

1 lb large shrimp, in shells (fresh or frozen)
1/3 cup all-purpose flour
2 tablespoons cooking oil
2 cups chopped onions
1 1/2 cups chopped green peppers (and or red sweet pepper)
4 stalks celery, thinly sliced
4 garlic cloves, minced
2 (14 ounce) cans low sodium beef broth
1 cup water
1/2 teaspoon dried thyme, crushed
1/4 teaspoon white pepper
1/4 teaspoon salt
1/4 teaspoon ground black pepper
1/4 teaspoon crushed red pepper flakes
1 (16 ounce) package frozen cut okra
3 cups hot cooked long-grain rice or 3 cups brown rice
green onion (optional)
bottled hot pepper sauce (optional)

Steps:

Thaw shrimp, if frozen.
Peel and devein shrimp, leaving tails intact if desired.
Rinse shrimp; pat dry with paper towels.
In a medium skillet, cook flour over medium heat about 6 minutes or until brown, stirring often.
Transfer to a medium bowl; set aside.
In a 4-quart Dutch oven, heat oil over medium heat.
Add onion, sweet pepper, celery, and garlic; cook and stir about 5 minutes or until tender.
Slowly whisk broth into browned flour.
Add broth mixture, water, and Cajun Spice Mix to Dutch oven.
Stir in okra.
Bring to boiling; reduce heat.
Cover and simmer for 15 minutes.
Add shrimp; cook for 2 to 3 minutes or until shrimp is pink.
To Serve:.
spoon gumbo into 8 bowls. Top each serving with rice, a shrimp, and a green onion, if desired.
If desired, pass hot pepper sauce. Makes 8 (1-1/4 cups gumbo plus 1/3 cup rice) servings.
Cajun Spice Mix: In a small bowl, combine 1/2 teaspoon dried thyme, crushed; 1/4 teaspoon ground white pepper; 1/4 teaspoon salt; 1/4 teaspoon ground black pepper; and 1/4 teaspoon crushed red pepper.

Nutrition Facts : Calories 211.2, Fat 4.5, SaturatedFat 0.6, Cholesterol 71.6, Sodium 416.5, Carbohydrate 31.2, Fiber 3.2, Sugar 4.5, Protein 11.8

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