★ Heart Healthy Shrimp Gumbo With Cajun

★ Heart Healthy Shrimp Gumbo With Cajun Spice Mix ★

Ohhh Yea, this one’s a keeper, Be sure to save to your page

1 lb large shrimp, in shells (fresh or frozen)
1/3 cup all-purpose flour
2 tablespoons cooking oil
2 cups chopped onions
1 1/2 cups chopped green peppers (and or red sweet pepper)
4 stalks celery, thinly sliced
4 garlic cloves, minced
2 (14 ounce) cans low sodium beef broth
1 cup water
1 recipe cajun seasoning
1/2 teaspoon dried thyme, crushed
1/4 teaspoon white pepper
1/4 teaspoon salt
1/4 teaspoon ground black pepper
1/4 teaspoon crushed red pepper flakes
1 (16 ounce) package frozen cut okra
3 cups hot cooked long-grain rice or 3 cups brown rice
green onion (optional)
bottled hot pepper sauce (optional)

1 Thaw shrimp, if frozen.
2 Peel and devein shrimp, leaving tails intact if desired.
3 Rinse shrimp; pat dry with paper towels.
4 In a medium skillet, cook flour over medium heat about 6 minutes or until brown, stirring often.
5 Transfer to a medium bowl; set aside.
6 In a 4-quart Dutch oven, heat oil over medium heat.
7 Add onion, sweet pepper, celery, and garlic; cook and stir about 5 minutes or until tender.
8 Slowly whisk broth into browned flour.
9 Add broth mixture, water, and Cajun Spice Mix to Dutch oven.
10 Stir in okra.
11 Bring to boiling; reduce heat.
12 Cover and simmer for 15 minutes.
13 Add shrimp; cook for 2 to 3 minutes or until shrimp is pink.
14 To Serve:.
15 spoon gumbo into 8 bowls. Top each serving with rice, a shrimp, and a green onion, if desired.
16 If desired, pass hot pepper sauce. Makes 8 (1-1/4 cups gumbo plus 1/3 cup rice) servings.
17 Cajun Spice Mix: In a small bowl, combine 1/2 teaspoon dried thyme, crushed; 1/4 teaspoon ground white pepper; 1/4 teaspoon salt; 1/4 teaspoon ground black pepper; and 1/4 teaspoon crushed red pepper.

Via http://www.food.com, with permission, Enjoy!

http://www.facebook.com/groups/SkinnyHealth http://ow.ly/i/6iiii


Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s