Cajun Gumbo

Prep Time: 15 Minutes     Cook Time: 0 Minutes

Yields:  6 Servings (1 cup gumbo and 1/2 cup rice)

Amount

Ingredients

2 Tablespoons

All purpose flour

1 Tablespoon

1 Cup

1 Cup

1 Cup

Green bell pepper, chopped

4

Garlic cloves, minced

1/4 Cup

Water

3/4 Teaspoon

Tabasco sauce

1 Can

1 12oz. Can

2

1/2 Lb.

1/2 Lb.

1 10oz. Pack

1 Tablespoon

3 Cups

- Place flour in saucepan. 

- Cook over medium-high heat 7 minutes or until very brown.  Stir constantly with a whisk (if flour browns too fast remove from heat; stir constantly until it cools down). 

- Place browned flour in a small bowl.

- Heat oil in pan over medium-high heat. 

- Add onion, celery, bell pepper and garlic; sauté 8 minutes or until tender.

- Sprinkle vegetables with browned flour and cook 1 minute stirring constantly.

- Stir in water, pepper sauce, tomatoes, broth, and bay

leaves. 

- Bring to a boil, reduce heat and simmer uncovered for 10 minutes.

- Add sausage, simmer uncovered for 5 minutes. 

- Add shrimp and okra, cover and simmer 5 minutes or until shrimp are done. 

- Discard bay leaves. 

- Stir in file’.

- Serve over rice.

Nutrition per serving about:  Calories 301;  Calories from fat 69;  Total fat 7.8g; Saturated Fat 1.8g; Cholesterol 70mg; Sodium 445mg; Carbohydrate 40.9g; Fiber 2.2g;  Protein 17.5g

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