Seafood gumbo

Ingredients

• 6 tablespoons canola oil
• 1/2 cup all-purpose flour
• 1 cup chopped yellow onions
• 1 cup chopped celery
• 1 cup chopped green bell pepper
• 2 chopped tomatoes
• 1 cup okra (frozen OK)
• 1 tablespoon Creole seasoning
• 2 cloves minced garlic
• 6 cups fish stock
• 2 bay leaves
• 1 pound peeled shrimp (16 to 20 count)
• 1/2 teaspoon smoked paprika
• 2 cans crab meat (about 6 ounces)
• 2 cups cooked brown rice
• 1 cup chopped parsley

Directions

Have all other ingredients prepared and measured before starting this recipe. It is also beneficial to serve in heated bowls.

In a large heavy pot, make the roux: heat oil over medium heat; gradually whisk in flour. Continue to cook, whisking continuously, until flour is the color of milk chocolate. (Do not burn.)

Stir in the chopped vegetables, Creole seasoning and garlic. Continue stirring and cooking until vegetables are softened and roux is evenly distributed over the vegetables, about 5 minutes.

Add the fish stock and bay leaves. Increase heat and bring to a slow boil. Reduce heat to low and simmer, uncovered, for about 30 minutes.

Sprinkle shrimp with paprika.

Add crab meat and shrimp to the gumbo base. Cook until shrimp is pink, or about 5 minutes.

Serve over brown rice and top with chopped parsley. To make a bit spicier, serve with Tabasco sauce.

Serving Information

Serves 8

Nutritional analysis per serving

Calories: 312
Total carbohydrate: 24 g
Cholesterol: 109 mg
Dietary fiber: 3 g
Monounsaturated fat: 7 g
Protein: 17 g
Saturated fat: 1 g
Serving size: 1/2 cup rice with about 1 1/2 cups of gumbo
Sodium: 870 mg
Total fat: 12 g

DASH Eating Plan Servings

Fats and oils: 2
Grains and grain products: 1
Meats, poultry and fish: 2
Vegetables: 2

Diabetes Meal Plan Choices

Fats: 2
Meat and meat substitutes: 2
Nonstarchy vegetables: 2
Starches: 1

Mayo Clinic Healthy Weight Pyramid Servings

Carbohydrates: 1
Fats: 2
Protein and dairy: 1
Vegetables: 2