The Nutrition Source

Shrimp and Chicken Gumbo

Serve this Cajun specialty over brown rice.

Shrimp and Chicken Gumbo

Cook Time 1.5 hrs.
Serves 6-8
Ingredients:
  • 2 cups chopped okra
  • 4 tablespoons sesame oil
  • 1 large onion, chopped
  • 2 stalks celery, chopped
  • ½ sweet green pepper, chopped
  • ½ bunch parsley (with stems), chopped (1 cup)
  • 8 to 10 scallions, chopped
  • 4 cloves garlic, crushed and minced
  • 1 cup roux (see recipe below)
  • 2 quarts water
  • 1 4-pound chicken, cut up
  • ¼ teaspoon cayenne pepper
  • 4 bay leaves
  • ½ teaspoon dried thyme
  • ¾ pound shelled shrimp

  • Roux

    • 1 cup sesame oil
    • 2 to 2¼ cups whole wheat pastry flour
Preparation:
  1. Sauté the okra in 2 tablespoons oil until the soft and ropy texture is gone, 10 to 15 minutes. Set it aside.
  2. In a large saucepan heat the remaining oil and sauté the onions, celery, sweet green pepper, parsley, scallions, and garlic until wilted and softened, about 7 minutes.
  3. Add the roux and water. Bring the mixture to a boil, stirring constantly, then add the okra, chicken, cayenne, bay leaves, and thyme. Lower the heat and simmer the mixture for at least 1 hour. Fifteen minutes before serving, add the shrimp. Remove the bay leaves and serve the gumbo over brown rice.

Roux (Makes 2¾ cups)

  1. Stir the oil and flour together in a large, heavy saucepan. Cook over very low heat, stirring constantly, for 25 minutes. The roux will turn a dark golden brown and have the consistency of heavy cream.
  2. Cool the roux and store in a tightly covered jar in the refrigerator, where it will keep in good condition for several months.

Nutrition facts:

Per 1/8 of recipe 450 calories 34 grams of protein 15 grams of carbohydrates 3 grams of fiber 150 milligrams of sodium 27 grams of fat ( 6 grams of saturated fat 11 grams of monounsaturated fat 10 grams of polyunsaturated fat ) 135 milligrams of cholesterol

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