Ingredients for Heart Healthy Shrimp Gumbo With Cajun Spice Mix
- Large Shrimp
- All Purpose Flour
- Cooking Oil
- Onions
- Green Peppers
- 2 celery stalks, chopped
- Garlic Cloves
- Low Sodium Beef Broth
- 2 cups water
- Dried Thyme
- White Pepper
- Salt
- Ground Black Pepper
- Crushed Red Pepper Flakes
- Frozen Cut Okra
- Cooked Long Grain Rice
- Green onions, for garnish (optional)
- Bottled Hot Pepper Sauce
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How to Make Heart Healthy Shrimp Gumbo With Cajun Spice Mix
- Thaw 1 pound of shrimp, if frozen.
- Peel and devein 1 pound of shrimp, leaving tails intact if desired. Rinse and pat dry with paper towels.
- In a medium skillet, cook 1/4 cup all-purpose flour over medium heat for about 6 minutes, or until lightly browned, stirring constantly.
- Transfer the browned flour to a medium bowl and set aside.
- In a 4-quart Dutch oven, heat 2 tablespoons of olive oil over medium heat.
- Add 1 medium onion (chopped), 1 green bell pepper (chopped), 2 celery stalks (chopped), and 2 cloves garlic (minced). Cook and stir for about 5 minutes, or until tender.
- Slowly whisk 2 cups of chicken broth into the browned flour until smooth.
- Add the flour mixture, 2 cups of water, and 1 tablespoon of Cajun spice mix (recipe below) to the Dutch oven.
- Stir in 1 cup of okra (sliced).
- Bring to a boil, then reduce heat to low, cover, and simmer for 15 minutes.
- Add the prepared shrimp and cook for 2 to 3 minutes, or until pink and cooked through.
- To serve: Spoon gumbo into 8 bowls. Top each serving with cooked rice, a shrimp, and a green onion, if desired. Serve with hot pepper sauce on the side.
- Makes 8 servings.
- **Cajun Spice Mix:** In a small bowl, combine 1/2 teaspoon dried thyme, 1/4 teaspoon ground white pepper, 1/4 teaspoon salt, 1/4 teaspoon ground black pepper, and 1/4 teaspoon crushed red pepper flakes.
Nutrition Information (Approximate per serving)
Sodium
17 g
Sugar
17g
Fat
3g
Carbs
10g
