Shrimp and Okra Gumbo

Thanks to savory spices and a quick-cooking roux, this gumbo cuts back on time (and calories!) and keeps the rich flavor.

Cooking Light
APRIL 2010

  • Yield: 4 servings (serving size: 1 1/2 cups gumbo and 1 1/2 teaspoons parsley)
  • Prep time:40 Minutes

Ingredients

  • 2 tablespoons canola oil, divided
  • 3 tablespoons all-purpose flour
  • 10 tablespoon fat-free, less-sodium chicken broth
  • 1 cup chopped onion
  • 4 ounces smoked ham, chopped
  • 1 cup chopped green bell pepper
  • 2/3 cup diced celery
  • 1/2 teaspoon dried thyme
  • 3 garlic cloves, minced
  • 1/2 pound fresh okra pods, sliced
  • 1/4 cup water
  • 1/2 teaspoon ground red pepper
  • 1/2 teaspoon paprika
  • 1/2 teaspoon freshly ground black pepper
  • 1/4 teaspoon salt
  • 1/4 teaspoon ground allspice
  • 1 (28-ounce) can diced tomatoes, drained
  • 3/4 pound peeled and deveined large shrimp
  • 2 tablespoons chopped fresh flat-leaf parsley

Preparation

1. Heat 1 tablespoon oil in a large saucepan over medium-high heat. Add flour; cook 1 minute or until lightly browned, stirring constantly with a whisk. Add broth; stir with a whisk until thick. Pour into a bowl; set aside. Wipe pan clean with paper towels.

2. Heat remaining 1 tablespoon oil in pan over medium heat. Add onion and ham; cook 10 minutes, stirring occasionally. Add bell pepper and next 4 ingredients (through okra); cook 5 minutes or until vegetables are almost tender, stirring occasionally. Add broth mixture, water, and next 6 ingredients (through tomatoes). Bring to a boil; reduce heat, and simmer 10 minutes or until vegetables are tender. Stir in shrimp; cook 4 minutes or until shrimp are done. Sprinkle with parsley.

Nutritional Information

Amount per serving

  • Calories:

    300
  • Fat:

    10.5g
  • Saturated fat:

    1.4g
  • Monounsaturated fat:

    4.4g
  • Polyunsaturated fat:

    2.8g
  • Protein:

    26.6g
  • Carbohydrate:

    26.5g
  • Fiber:

    7.3g
  • Cholesterol:

    143mg
  • Iron:

    4mg
  • Sodium:

    918mg
  • Calcium:

    162mg

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