It’s Chili, Chowder, or Stew Saturday – Classic Gumbo

July 6, 2019 at 6:02 AM | Posted in Diabetes Self Management, It's Chili Soups or Stews Saturday | Leave a comment
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This week’s It’s Chili, Chowder, or Stew Saturday is a recipe for Classic Gumbo. Crab Meat, Shrimp, Spices, Vegetables, and Rice make up this Comfort Food Classic! The recipe is from the Diabetes Self Management website which not only has a huge selection of Diabetic Friendly Recipes but also has Diabetes News, Diabetes Management Tips, and so much more. So be sure to check it out soon! Enjoy and Make 2019 a Healthy One! https://www.diabetesselfmanagement.com/

Classic Gumbo

Ingredients
1 1/2 quarts water
8 ounces crabmeat
5 ounces shrimp
2 bay leaves
2 lemon wedges
2 slices onion
1 teaspoon plus 1/2 teaspoon cayenne pepper
1 teaspoon black pepper
1 tablespoon chopped parsley
1 pound okra, sliced
4 tablespoons vegetable oil
2 medium tomatoes, chopped
1 onion, diced
1 green pepper, diced
2 tablespoons flour
1 teaspoon thyme
3 1/2 cups prepared white rice
Directions
In a large pot, bring 1 1/2 quarts water to a boil and add crabmeat, shrimp, bay leaves, lemon wedges, onion slices, 1 teaspoon cayenne pepper, and black pepper. Boil for 10 minutes. Remove shrimp and crabmeat and set in refrigerator. Strain stock and set aside.

Sauté sliced okra in 1 tablespoon of the vegetable oil in a large skillet. When soft and lightly browned, place in a large pot. Add chopped tomatoes to okra and cook over low heat, stirring often. In skillet with 1 tablespoon of the vegetable oil sauté green peppers and onion until tender. Add to okra and tomatoes and cook, stirring often. In the skillet, add 2 tablespoons flour and stir until slightly browned (if it burns, discard flour and start over again). Add remaining 2 tablespoons of vegetable oil to the flour and stir until mixture is slightly bubbly. Stir in 1 cup of the reserved stock and cook until thickened. Add this liquid to pot with vegetables. Stir thoroughly, keeping heat on low. Add additional stock to create a thick, stewlike consistency. Stir in thyme and 1/2 teaspoon cayenne pepper. Cover and cook over low heat for an additional two hours. Add reserved crabmeat and shrimp to gumbo and blend, adding additional stock if needed. Cover and continue to heat for another 30 minutes. Prepare rice. To serve, place 1/2 cup boiled white rice in a large soup bowl and top with 1 cup gumbo. Serve immediately.

Yield: 7 servings.

Serving size: 1 cup gumbo with 1/2 cup rice.

Nutrition Facts Per Serving:
Calories: 260 calories, Carbohydrates: 29 g, Protein: 15 g, Fat: 9 g, Saturated Fat: 1 g, Sodium: 146 mg, Fiber: 3 g
https://www.diabetesselfmanagement.com/recipes/soups-stews/classic-gumbo/

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