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ShareShrimp and Crab Gumbo
Nutrition Facts Per Serving:
- Servings Per Recipe: 8
- Calories: 263
- Protein(gm): 22
- Carbohydrate(gm): 31
- Fat, total(gm): 5
- Cholesterol(mg): 102
- Saturated fat(gm): 1
- Dietary Fiber, total(gm): 4
- Sodium(mg): 510
- Vegetables(d.e): 2
- Starch(d.e): 2
- Very Lean Meat(d.e): 2
- Fat(d.e): 1
Diabetic Exchanges
- 1 pound fresh or frozen large shrimp in shells
- 1/3 cup all-purpose flour
- 2 tablespoons cooking oil
- 2 cups chopped onion
- 1 1/2 cups chopped green and/or red sweet pepper
- 4 stalks celery, thinly sliced
- 4 cloves garlic, minced
- 2 14 ounce can lower-sodium beef broth
- 1 cup water
- 1 recipe Cajun Spice Mix (see recipe below)
- 1 16 ounce package frozen cut okra
- 2 6 ounce can crabmeat, drained
- 3 cups hot cooked long grain rice or brown rice
- Green onions (optional)
- Bottled hot pepper sauce (optional)
1. Thaw shrimp, if frozen. Peel and devein shrimp, leaving tails intact if desired. Rinse shrimp; pat dry with paper towels.
2. In a medium skillet, cook flour over medium heat about 6 minutes or until brown, stirring often. Transfer to a medium bowl; set aside.
3. In a 4-quart Dutch oven, heat oil over medium heat. Add onion, sweet pepper, celery, and garlic; cook and stir about 5 minutes or until tender.
4. Slowly whisk broth into browned flour. Add broth mixture, water, and Cajun Spice Mix to Dutch oven. Stir in okra. Bring to boiling; reduce heat. Cover and simmer for 15 minutes.
5. Add shrimp; cook for 2 to 3 minutes or until shrimp is pink. Gently stir in crabmeat.
6. To serve, spoon gumbo into 8 bowls. Top each serving with rice, a shrimp, and a green onion, if desired. If desired, pass hot pepper sauce. Makes 8 (1-1/4 cups gumbo plus 1/3 cup rice) servings.
- 1/2 teaspoon dried thyme, crushed
- 1/4 teaspoon ground white pepper
- 1/4 teaspoon salt
- 1/4 teaspoon ground black pepper
- 1/4 teaspoon crushed red pepper
1. In a small bowl, combine dried thyme, white pepper, salt, black pepper, and crushed red pepper.
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