by EatingWell

Eula Mae's Cajun Kitchen Seafood Gumbo Recipe

Eula Mae's Cajun Kitchen Seafood Gumbo Recipe is adapted from "Eula Mae's Cajun Kitchen" by Eula Mae Doré and Marcelle R. Bienvenu.

Eula Mae's Cajun Kitchen Seafood Gumbo Recipe

    Prep Time: 80 minutes

    Cook time: 60 minutes

    Yield: Serves 8

Eula Mae's Cajun Kitchen Seafood Gumbo Recipe Ingredients

    5 tablespoons canola oil, divided

    1 pound okra, fresh or frozen (thawed), trimmed and cut into 1/4-inch-thick rounds

    4 teaspoons distilled white vinegar

    1/3 cup all-purpose flour

    2 cups chopped green bell peppers

    1 1/4 cups chopped yellow onions

    1 1/4 cups chopped scallions, divided

    1 cup chopped celery

    1 clove garlic, minced

    1 28-ounce can diced tomatoes with their juice

    2 cups seafood stock or water

    1/2 cup cubed boiled deli ham

    2 bay leaves

    2 sprigs fresh thyme or 1/2 teaspoon dried

    1 tablespoon Worcestershire sauce

    1 teaspoon hot sauce

    1/8 teaspoon salt

    1 pound peeled, deveined raw shrimp (26-30 count)

    1/2 pound lump crabmeat, any shells or cartilage removed

    2 tablespoons chopped parsley

Eula Mae's Cajun Kitchen Seafood Gumbo Recipe Instructions

    Heat 1 tablespoon oil in a large nonstick skillet over medium heat. Add okra and cook, stirring often, until it starts to turn dark brown, 18 to 22 minutes. Add vinegar and cook, stirring frequently, until the okra is browned and no longer has "sticky strings" attached, 2 to 3 minutes more. Remove from heat and set aside.

    Heat the remaining 4 tablespoons oil in a large heavy pot or Dutch oven over medium heat for 2 minutes. Add flour and cook, stirring slowly and constantly, until the mixture smells very toasty and is the color of peanut butter, 5 to 10 minutes.

    Add bell peppers, onions, 1 cup scallions, celery and garlic and cook, stirring often, until the vegetables are tender and lightly golden, 10 to 12 minutes. Stir in the okra, tomatoes, stock (or water), ham, bay leaves, thyme, Worcestershire, hot sauce and salt. Reduce the heat to medium-low, cover and simmer, adjusting the heat as necessary to maintain a slow, steady simmer, for 45 minutes.

    Add shrimp and crabmeat to the pot and simmer, uncovered, until the shrimp are cooked through, about 8 minutes. Discard the bay leaves and thyme. Garnish with parsley and the remaining scallions.

Seafood Gumbo Recipe Nutrition Facts

    Per serving: 246 calories; 10 g fat (1 g sat, 6 g mono); 109 mg cholesterol; 21 g carbohydrate; 0 g added sugars; 20 g protein; 5 g fiber; 731 mg sodium; 686 mg potassium

    Nutrition Bonus: Vitamin C (92 percent daily value), Folate (25 percent dv), Iron (24 percent dv), Potassium (20 percent dv), Vitamin A (19 percent dv)

    1 Carbohydrate Servings

    Exchanges: 3 vegetable, 2 lean meat, 2 fat

Gumbo, Cajun Seafood Gumbo Recipe, Cajun Cuisine

Available at Eula Mae's Cajun Kitchen


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