Need a dairy free main course? Gulf Coast Gumbo could be a great recipe to try. This recipe covers 37% of your daily requirements of vitamins and minerals. This recipe makes 8 servings with 565 calories, 45g of protein, and 27g of fat each. Head to the store and pick up bell pepper, shrimp, tomatoes, and a few other things to make it today. To use up the cooked white rice you could follow this main course with the Healthy Raw Chocolate Pudding as a dessert. From preparation to the plate, this recipe takes roughly 1 hour and 5 minutes. It is an expensive recipe for fans of Creole food.
Instructions
1
Bring the chicken stock to a boil in a medium saucepan.
Ingredients you will need
Chicken Stock
Equipment you will use
Sauce Pan
2
Add the crayfish a little at a time so as not to stop the boil, and let cook until pink. Using a slotted spoon remove the crayfish and set aside until they are cool enough to handle. (Skim off and discard any impurities that have risen to the surface of the stock.) Now, remove the shells from the shrimp and add the shells to the pot of chicken stock, reserving the uncooked shrimp on a utility platter. Allow the shrimp shells to cook in the broth until pink, then strain the stock into another container and discard the shells.
Ingredients you will need
Shrimp
Stock
Crawfish
Pasta Shells
Equipment you will use
Slotted Spoon
Pot
3
While the shrimp shells are boiling, heat the olive oil in a saute pan over medium-high heat. Brown the sausage and remove to a platter until it is cool enough to handle. In the sausage drippings over medium heat, saute the onion, celery, and green bell pepper until the onion turns translucent. Reduce the heat and whisk in the flour to make a roux, and let cook for about 15 minutes until it becomes a brown roux.
Ingredients you will need
Green Pepper
Olive Oil
Sausage
Celery
Pasta Shells
Shrimp
All Purpose Flour
Onion
Equipment you will use
Whisk
Frying Pan
4
While the roux is browning, slice the sausage into 1/4 to 1/2-inch pieces.
Ingredients you will need
Sausage
5
Put the tomato paste in a small bowl and add some of the warm stock to make a slurry. Gradually whisk the warm stock and the tomato paste into the roux.
Ingredients you will need
Tomato Paste
Stock
Equipment you will use
Whisk
Bowl
6
Add the garlic powder, crushed red pepper, okra, 1 tablespoon parsley, scallions, red bell pepper, tomatoes and sausage. Cook over low heat until the okra - which contains a thickening agent - is tender, about 15 minutes, and the sausage is cooked through. While the mixture is cooking, remove the crayfish from their shells. (This is done by cracking the tail with both hands and forcing it back out through the curve of the tail.)
Ingredients you will need
Red Pepper Flakes
Red Pepper
Garlic Powder
Green Onions
Crawfish
Tomato
Parsley
Sausage
Pasta Shells
Okra
7
Add the oysters and shrimp to the pot and cook about 5 minutes until the oysters are plump and the shrimp are pink. Stir in crayfish.
Ingredients you will need
Crawfish
Oysters
Shrimp
Equipment you will use
Pot
8
Remove pot from heat and carefully fold in crab, trying not to break up the lumps.
Ingredients you will need
Crab
Equipment you will use
Pot
9
To serve, place some rice on serving dish and spoon some gumbo over.
Ingredients you will need
Gumbo
Rice
10
Sprinkle with file powder and garnish with remaining parsley.