Well, Fat Tuesday is upon us…so why not, well, get a little fatter! I kid, I kid. This recipe is for the traditional down-home taste of Louisiana Gumbo, the perfect treat for the occasion! And, no fear…it is a fairly health recipe, so you don’t have to go taking the “Fat” part of this Tuesday to heart.  Enjoy, and please leave your comments to let us know how yours turns out, or if you have any fun variations to report for spicing this recipe up even more!

Recipe: Louisiana Chicken, Shrimp and Andouille Gumbo

Summary: Chock-full of shrimp, chicken, sausage, okra and tomatoes, this flavorful stew is a staple in Louisiana. Make it a meal and serve with real cornbread.

Ingredients

  • 1/4 cup all-purpose flour
  • 1 tablespoon canola oil
  • 1 yellow onion, chopped
  • 1 large green bell pepper, diced
  • 1 stalk celery, minced
  • 4 cloves garlic, minced
  • 4 cups reduced-sodium chicken broth
  • 1 1/4-ounce can whole tomatoes, drained and chopped
  • 10 okra pods, trimmed and cut into 1/2-inch-long pieces (1 cup)
  • 1/2 teaspoon freshly ground pepper
  • 1/4 teaspoon dried thyme
  • 1/4 teaspoon dried oregano
  • 1/8 teaspoon cayenne pepper
  • 1 bay leaf
  • 1/2 cup long-grain white rice
  • 6 ounces medium shrimp, peeled and de-veined
  • 4 ounces boneless, skinless chicken breast or thigh meat, trimmed and cut into 1/2-inch pieces
  • 2 ounces andouille or kielbasa sausage, thinly sliced
  • Salt to taste
  • Hot sauce to taste

Instructions

  1. Heat a heavy cast-iron skillet over medium heat. Add flour and cook, stirring constantly with a wooden spoon, until the flour turns a deep golden color, 7 to 10 minutes. Transfer the flour to a plate and let cool. (There will be a strong aroma similar to burnt toast. Be careful not to let the flour burn; reduce the heat if flour seems to be browning too quickly.) Alternately, toast the flour in a pie plate in a 400°F oven for 20 minutes.
  2. Heat oil in a heavy stockpot over medium heat. Add onion, bell pepper, celery and garlic; sauté until the onions are lightly browned, about 7 minutes. Stir in the toasted flour. Gradually stir in broth and bring to a simmer, stirring. Add tomatoes, okra, pepper, thyme, oregano, cayenne and bay leaf. Cover and cook for 15 minutes. Stir in rice and cook, covered, for 15 minutes longer.
  3. Add shrimp, chicken and sausage; simmer until the shrimp is opaque inside, the chicken is no longer pink and the rice is tender, about 5 minutes longer. Make sure you discard the bay leaf before serving (inedible) and season with salt.
  4. Ladle into bowls and serve with hot sauce, and cornbread if you want to get creative!

Cooking time (duration):1

Diet (other): Low calorie, High protein

Number of servings (yield): 4

Meal type: lunch, dinner

Culinary tradition: USA (Southern)

 

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