Forrest Gumbo

Ok with winter coming on I am going to be posting a lot more dishes such as soups, gumbo's chili ect. Here's the latest.

Forrest Gumbo
(Hearty stew-like shrimp gumbo served over rice)

1/4 cup all-purpose flour
1 tbsp. butter
1 cup each chopped onions and chopped green bell pepper.
1/2 cup diced celery
2 cloves of garlic, minced
3 cups low fat chicken broth
1 can (14-1/2 oz) tomatoes, drained, cut up.
1 cup diced okra or zucchini *
1 tsp. ground cumin
1/2 tsp. each paprika, dried thyme, and dried oregano.
1/4 tsp. each salt and black pepper
1/8 tsp. cayenne pepper
1 pound uncooked large shrimp, peeled
4 cups hot, cooked brown or white rice

Sprinkle flour over the bottom of a small pie plate. Toast at 400 degrees for 15 to 20 minutes, until golden brown. Stir once or twice during cooking time. Remove from the oven, transfer to a small bowl, and let cool.

Melt butter in a large, non-stick saucepan over medium-high heat. Add onions, green peppers, celery, and garlic. Cook and stir until the vegetables begin to soften, about 3 minutes. Stir in toasted flour and cook for 1 minute more. Add broth and mix well. Add drained tomatoes, okra, cumin, paprika, thyme, oregano, salt, pepper, and cayenne. Bring to a boil. Reduce heat to low. Cover and simmer for 20 minutes, stirring occasionally.

Add shrimp and simmer for 5 more minutes, until shrimp is cooked through. To serve, spoon rice over bottom of individual serving bowls. Ladle gumbo over the top. Serve hot.

Meal contains- 304 calories
4.3 grams fat
1.7 sat. Fat
22.9 grams fat
42.5 grams carbohydrates
4.7 grams fiber
152.5 mg cholesterol
630.4 mg sodium

Enjoy,
IC

Hint* Using okra will result in a thicker gumbo