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Nutrition Facts

Serving Size 1 (414g)

Recipe makes 4 servings

Calories 439
Calories from Fat 227 (51%)
Amount Per Serving %DV
Total Fat 25.3g 38%
Saturated Fat 8.3g 41%
Monounsaturated Fat 11.5g
Polyunsaturated Fat 3.9g
Trans Fat 0.1g
Cholesterol 90mg 30%
Sodium 1274mg 53%
Potassium 727mg 20%
Total Carbohydrate 22.0g 7%
Dietary Fiber 2.4g 9%
Sugars 5.3g
Protein 30.0g 59%

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Gumbo 5

Recipe #372422 | 1¼ hours | 15 min prep | add private note
Chef Jeff S

By: Chef Jeff S
May 17, 2009

This is a variant of my [basic]Gumbo recipe but the technique makes it much healthier without losing any of the flavor. Chef Paul Prudhomme uses this technique in his book A Fork in the Road. By browning the flour in a dry pan sans oil you cut out almost all the fat in this dish.

SERVES 4 -6 (change servings and units)

Ingredients

Directions

  1. 1
    If you’re making seafood gumbo then shell the shrimp and steep shells in chicken stock about 20 minutes.
  2. 2
    Heat a steel pan over medium heat about 3 minutes. Add flour and whisk constantly so it won’t burn. It may be a good idea to turn on the vent as it will smoke some. When it gets to a light brown it’s done (about 12 minutes). Pull off the heat and either put it in a bowl to cool or continue whisking until the pan cools a little, or it will continue to cook or burn.
  3. 3
    Heat a large non-stick pan or iron skillet over medium heat for four minutes. Add the celery, bell pepper, onions and seasoning. Stir to mix well. Add ¼ cup chicken stock, mix and let it cook down.
  4. 4
    When the stock has evaporated let the veggies cook, undisturbed, for one minute. You’ll do this a total of three times. Each time the flavor will become more intense. So at the end of this process you will have added ¾ chicken stock.
  5. 5
    Add 1/2 cup more stock and the browned flour. This will make a paste. Let is sit for one minute undisturbed. This is browning the flour a little more. Now add the rest of the stock and mix well.
  6. 6
    If you’re making chicken gumbo, add you’re cubed chicken and sausage slices now. Cook for 20-30 minutes, uncovered.
  7. 7
    If you’re making Seafood Gumbo then just add sausage slices and cook for 20 minutes. Then add your shrimp and crab and cook for 10 more minutes.

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