Meals Matter

Shellfish Gumbo

Contributed By: scrandall1173
Cooking Light

Ingredients

1/2 cup All-purpose flour

2 tablespoons Vegetable oil

1 1/2 cups Chopped onion

1/2 cup Chopped celery

4 cups Frozen cut okra

1 1/2 cups Chopped seeded peeled tomato

1/3 cup Chopped smoked ham (2 ounces)

3 (16-ounce) cans Fat-free, less-sodium chicken broth

2 Garlic cloves, minced

1 pound Medium shrimp, peeled and deveined

8 ounces Lump crabmeat, shell pieces removed

1 (8-ounce) container standard oysters, drained

1/2 teaspoon Hot sauce

Preparation

Preheat oven to 350°.

Lightly spoon flour into a dry measuring cup; level with a knife. Place flour in a 9-inch pie plate; bake at 350° for 45 minutes or until light brown. Cool on a wire rack.

Heat the oil in a large Dutch oven over medium-high heat. Stir in 3 tablespoons toasted flour, and reserve remaining flour for another use. Add chopped onion and celery, and sauté 2 minutes. Add the okra, chopped tomato, ham, and broth, and bring to a boil. Reduce heat, and simmer 45 minutes. Stir in minced garlic. Bring to a boil, and add the shrimp, crabmeat, and oysters. Cook for 2 minutes or until the shrimp are done and edges of oysters curl. Stir in the hot sauce.

Cook's Notes

By toasting the flour in the oven, you can avoid the tediousness of standing over a stove browning the flour in the fat to make a roux.

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Recipe Details

Total Preparation Time: Less than 15 minutes
Ingredients: Chicken & Turkey
Fish
Shellfish
Soups & Stews
Actual Cooking Time: 2 hours
Number of Servings: 6
Origin: American
Meal Type: Entree

Nutrient Information

Calories: 272
Total Fat: 8
Carbohydrates: 20.4
Protein: 29.7
Calcium: 200
Sodium: 859
Iron: 5.1
Fiber: 2.6