Low-fat Shellfish Gumbo

Name: Low-fat Shellfish Gumbo
Prep time: 45 min
Cook time: 45 min
Total time: 45 min
Yield: 14
Cuisine: Cajun, Creole
Ingredients: 2 bay leaves; 237 milliliters chopped celery; 2 liters chicken broth, divided; 14 servings Hot cooked rice; 227 grams crawfish tails, rinsed; 315 milliliters all-purpose flour; 2 teaspoons fresh thyme; 4 garlic cloves, minced; 237 milliliters chopped green bell pepper; 0 teaspoons ground red pepper; 227 grams lump crabmeat; 355 milliliters fresh sliced okra; 1 large onion, chopped; 2 teaspoons chopped fresh oregano; 340 grams fresh oysters, undrained; 0 teaspoons pepper; 1 teaspoons salt; 454 grams light Cajun sausage, sliced; 680 grams unpeeled, medium-size fresh shrimp; 2 Tbsps tomato paste

The recipe Low-fat Shellfish Gumbo is ready in approximately 45 minutes and is definitely a spectacular dairy free option for lovers of Creole food. This recipe covers 19% of your daily requirements of vitamins and minerals. This recipe makes 14 servings with 331 calories, 23g of protein, and 10g of fat each. It works well as a rather inexpensive main course. Head to the store and pick up pepper, celery, lump crabmeat, and a few other things to make it today. To use up the cooked rice you could follow this main course with the Breakfast Rice Pudding as a dessert.

Instructions

Place flour in a 15- x 10-inch jellyroll pan.

Ingredients you will need

All Purpose Flour

Equipment you will use

Frying Pan

Bake at 350 for 1 hour and 15 minutes or until a dark golden brown, stirring every 15 minutes. Set aside; cool.

Equipment you will use

Oven

Peel shrimp, reserving shells; devein, if desired. Set meat aside.

Ingredients you will need

Pasta Shells

Shrimp

Meat

Combine shrimp shells and 5 1/2 cups chicken broth in a large Dutch oven; bring to a boil. Reduce heat, and simmer 15 minutes.

Ingredients you will need

Chicken Broth

Pasta Shells

Shrimp

Equipment you will use

Dutch Oven

Pour mixture through a wire-mesh strainer into a bowl, discarding shells. Keep broth warm.

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Pasta Shells

Broth

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Sieve

Bowl

Coat a large Dutch oven with cooking spray; add onion and next 3 ingredients, and saut until vegetables are crisp-tender.

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Cooking Spray

Vegetable

Onion

Equipment you will use

Dutch Oven

Add sausage, and saut 5 minutes.

Ingredients you will need

Sausage

Add tomato paste and 5 1/2 cups warm broth, and stir well.

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Tomato Paste

Broth

Spoon browned flour into a medium bowl. Gradually whisk in 1 1/2 cups chicken broth.

Ingredients you will need

Chicken Broth

All Purpose Flour

Equipment you will use

Whisk

Bowl

Add to broth mixture, and simmer 1 hour, skimming as necessary.

Ingredients you will need

Broth

Add remaining 1 3/4 cups chicken broth, salt, and next 6 ingredients; simmer 5 minutes or until okra is tender. Discard bay leaves.

Ingredients you will need

Chicken Broth

Bay Leaves

Okra

Salt

Drain crabmeat, removing any bits of shell.

Ingredients you will need

Crabmeat

Add crabmeat, shrimp, crawfish, and oysters to gumbo; return to a boil. Reduce heat, and simmer, uncovered, 10 minutes or until shrimp turn pink and edges of oysters begin to curl.

Ingredients you will need

Crabmeat

Crawfish