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New Orleans Best Gumbo

New Orleans Best Gumbo

Soul food takes on a spicy accent in gumbo packed with flavor, spice and plenty of shrimp and oysters. Gumbo is the African name for "okra." One of the three important ingredients (along with onions and bell peppers) in gumbo, okra is used to thicken and flavor many southern dishes.

Ingredients

  • 6 cups water
  • 1 (1 pound) package chicken gizzards, chopped
  • 2 tablespoons seasoned salt
  • 2 teaspoons parsley flakes
  • 1 tablespoon garlic powder
  • 1 tablespoon onion powder
  • 1 teaspoon dried thyme leaves
  • 1 teaspoon black pepper
  • 1 teaspoon paprika
  • Dash of ground red pepper (cayenne)
  • 1 large green bell pepper, chopped (1 1/2 cups)
  • 1 large onion, chopped (1 cup)
  • 5 cloves garlic, finely chopped
  • 2 pounds uncooked turkey or beef sausage links, cut into 1-inch slices
  • 1/2 cup vegetable oil
  • 1 cup Gold Medal all-purpose flour
  • 4 cups hot water
  • 1 (1 pound) bag frozen chopped okra
  • 1 (6 ounce) package frozen ready-to-serve crabmeat, thawed and drained
  • 2 pounds fresh uncooked shrimp, peeled and deveined
  • 1 (8 ounce) can regular or smoked oysters, drained
  • Hot cooked rice, if desired

Instructions

  1. In 8-quart pot, heat 6 cups water to boiling. Add gizzards, seasoned salt, parsley, garlic powder, onion powder, thyme, black pepper, paprika, red pepper, bell pepper, onion and garlic. Heat to boiling; reduce heat. Simmer uncovered 1 hour, stirring occasionally.
  2. Stir in sausage. Cover and simmer 1 hour, stirring occasionally.
  3. Meanwhile, in heavy 2-quart saucepan, heat oil over high heat. Stir in flour; reduce heat to medium. Cook for 15 to 20 minutes, stirring constantly, until mixture is dark brown; remove from heat.
  4. Stir flour mixture into gizzard mixture until blended. Stir in 4 cups hot water, 1 cup at a time, stirring constantly.
  5. Stir in okra, crabmeat, shrimp and oysters. Heat to boiling; reduce heat to low. Simmer uncovered 5 to 10 minutes or until shrimp are pink and firm.
  6. Serve over rice.

Yield: 15 servings

High Altitude (3500-6500 ft): No changes.

Nutrition Information: 1 Serving: Calories 320 (Calories from Fat 155); Total Fat 17g (Saturated Fat 4g, Trans Fat ncg); Cholesterol 155mg; Sodium 1100mg; Total Carbohydrate 13g (Dietary Fiber 1g, Sugars ncg); Protein 28g

Percent Daily Value*: Vitamin A 6%; Vitamin C 12%; Calcium 8%; Iron 26%

Exchanges: 1/2 Starch; 0 Other Carbohydrate; 1 Vegetable; 3 1/2 Lean Meat; 1 Fat Carbohydrate Choices: 1

*Percent Daily Values are based on a 2,000 calorie diet.

Recipe and photo credit: Betty Crocker 2008/TM General Mills


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