Shrimp and Crab Gumbo
Recipe from Diabetic Living

Browning the flour gives the gumbo its distinctive rich color and flavor.



by 5  people


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Ingredients
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    1   pound 
    fresh or frozen large shrimp in shells
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    1/3  cup 
    all-purpose flour
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    2   tablespoons 
    cooking oil
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    2   cups 
    chopped onion
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    1 1/2  cups 
    chopped green or red sweet pepper
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    4   
    stalks celery, thinly sliced
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    4   
    garlic, minced
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    2  14  ounce can 
    reduced-sodium beef broth
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    1   cup 
    water
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    1   
    Cajun Spice Mix (below)
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    1  16  ounce package 
    frozen cut okra
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    2  6  ounce can 
    crabmeat, drained
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    3   cups 
    hot cooked long grain rice or brown rice
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    Green onions (optional)
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    Bottled hot pepper sauce (optional)
Cajun Spice Mix
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    1/2  tablespoon 
    dried thyme, crushed
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    1/4  teaspoon 
    ground white pepper
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    1/4  teaspoon 
    salt
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    1/4  teaspoon 
    ground black pepper
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    1/4  teaspoon 
    crushed red pepper


Directions
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. Makes 8 (1 1/4 cups gumbo plus 1/3 cup rice) servings.
Cajun Spice Mix
1.
In a small bowl combine thyme, white pepper, salt, black pepper and red pepper.

Nutrition information
Per Serving: cal. (kcal) 263, Fat, total (g) 5, chol. (mg) 102, sat. fat (g) 1, carb. (g) 31, fiber (g) 4, pro. (g) 22, sodium (mg) 510, Vegetables () 1.5, Starch () 1.5, Lean Meat () 2, Fat () 1, Percent Daily Values are based on a 2,000 calorie diet
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