Smokey Shrimp & Chicken Gumbo

25 160 407
Ingredients Minutes Calories
Prep Cook Servings
30 min 2 h 10 min 8
Smokey Shrimp & Chicken Gumbo
Health Rating

Ingredients


454 gm Shrimp, raw (unpeeled, for stock)
8 cup Water (for stock)
1 tsp Peppercorn (for stock)
4 clove(s) Garlic (crushed, for stock)
3 large stalk(s) Celery (chopped, for stock)
3 leaf Bay leaf (for stock)
3 medium Carrots (coarsely chopped)
1 large Yellow onion (chopped)
6 tbsp Canola oil (for gumbo)
1/2 cup All-purpose white flour (for gumbo)
6 thigh(s) Chicken thighs, boneless, skinless (cut into bite-sized pieces, for gumbo)
2 cup White onion (finely chopped, for gumbo)
1 tbsp Creole seasoning, Zatarain's (for gumbo)
3 clove(s) Garlic (minced, for gumbo)
2 medium stalk(s) Celery (chopped, for gumbo)
2 medium Tomato (finely chopped, for gumbo)
1 medium pepper(s) Green bell pepper (seeded, finely chopped, for gumbo)
3 cup Chicken broth (stock), low sodium (for gumbo)
2 leaf Bay leaf (for gumbo)
1 cup Okra, frozen (for gumbo)
2 tsp Worcestershire sauce (for gumbo)
2 tsp Tabasco sauce (for gumbo)
1/2 tsp Black pepper (for gumbo)
1/2 tsp Paprika, smoked (for gumbo)
2 cup Brown rice, long-grain, cooked (for gumbo)

Instructions


To prepare the stock, peel and de-vein shrimp, reserving shells. Cut each shrimp in half lengthwise; cover shrimp, and refrigerate.

Combine reserved shrimp shells, 8 cups water, and the rest of the stock ingredients in a large Dutch oven, and bring to a boil. Reduce heat, and simmer for 1 hour. Strain mixture through a sieve into a bowl; discard solids. Set aside 3 cups stock; keep warm. Reserve the remaining shrimp stock for another use.

To prepare the gumbo, heat a large cast-iron skillet over low heat; add 1/4 cup canola oil. Cook for 2 minutes, swirling to coat pan. Weigh or lightly spoon flour into a dry measuring cup. Gradually add flour to oil, stirring constantly with a whisk until smooth. Increase heat to medium; cook for 8 minutes or until the flour mixture is caramel-coloured, stirring frequently. Cook 2 minutes or until mixture is chestnut-coloured, stirring constantly. Remove from heat; slowly add warm shrimp stock, stirring until smooth. Pour stock mixture into a large bowl.

Heat 1 tablespoon oil in a large Dutch oven over medium heat. Add chicken; cook 7 minutes, turning to brown on all sides. Add onion and the next 5 ingredients (through bell pepper); sauté for 3 minutes. Return stock mixture to pan; add broth and bay leaves. Bring to a boil; reduce heat, and simmer for 45 minutes.

Add okra and next 3 ingredients (through black pepper). Simmer for 30 minutes.

Combine shrimp and paprika; toss to coat shrimp. Heat a large nonstick skillet over medium-high heat. Add remaining 1 tablespoon oil to pan; swirl to coat. Add shrimp; sauté for 2 minutes or until the shrimp are done. Stir shrimp into okra mixture. Discard bay leaves.

Serve over rice and enjoy!

Nutrition Facts

Per Portion

Calories 407
Calories from fat 152
Calories from saturated fat 19.0
Total Fat 16.9 g
Saturated Fat 2.1 g
Trans Fat 0.2 g
Polyunsaturated Fat 4.7 g
Monounsaturated Fat 8.1 g
Cholesterol 144 mg
Sodium 911 mg
Potassium 851 mg
Total Carbohydrate 32 g
Dietary Fiber 4.6 g
Sugars 6.6 g
Protein 31 g

Dietary servings

Per Portion


Grain 0.9
Meat 1.5
Vegetables 2.7

Energy sources


Pygal32%453.7976306820706147.5239828364602837%377.48026057700946282.713815406925631%307.59607335587395145.4244626200379632%37%31%CarbohydratesFatProtein
Main