Browning the flour gives the gumbo its distinctive rich color and flavor.
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 or red sweet pepper
4 stalks celery, thinly sliced
4 cloves garlic, minced
2 14-ounce cans reduced-sodium beef broth
1 cup water
1 recipe Cajun Spice Mix (below)
1 16-ounce package frozen cut okra
2 6-ounce cans 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. In a medium skillet, cook flour over medium heat about 6 minutes or until flour is browned, stirring frequently. Place in a small bowl; set aside to cool.
2. In a 4-quart Dutch oven, heat oil over medium-high heat. Add onion, sweet pepper, celery, and garlic; cook and stir about 5 minutes or until vegetables are tender.
3. Slowly whisk 1 can of the broth into browned flour. Add broth-flour mixture, remaining 1 can broth, the water, and Cajun Spice Mix to mixture in Dutch oven. Stir in okra. Bring to boiling; reduce heat. Cover and simmer for 15 minutes.
4. Add shrimp; cook for 2 to 3 minutes or until shrimp is opaque. Gently stir in crabmeat. Serve gumbo with rice. If desired, garnish individual servings with green onions. If desired, pass hot pepper sauce.
Cajun Spice Mix:
In a small bowl, combine 1/2 teaspoon dried thyme, crushed; 1/4 teaspoon
ground white pepper; 1/4 teaspoon salt; 1/4 teaspoon ground black pepper; and 1/4 teaspoon crushed red pepper.
Makes 8 (1 1/4 cups gumbo plus 1/3 cup rice) servings
Per Serving: 263 Calories, 5 g Total Fat, 1 g Saturated Fat, 102 mg Cholesterol, 510 mg Sodium, 31 g Carbohydrate, 4 g Fiber, 22 g Protein, 1.5 diabetic exchange Starch, 1.5 diabetic exchange Vegetables, 2 diabetic exchange Very Lean Meat, 1 diabetic exchange Fat Carb choices: 2
