Shrimp and Chicken Gumbo

Shrimp and Chicken Gumbo

Recipe courtesy of Susan Guillory
Serves 6 to 8

Serve this Cajun specialty over brown rice.

2 cups chopped okra
4 tablespoons sesame oil
1 large onion, chopped
2 stalks celery, chopped
½ sweet green pepper, chopped
½ bunch parsley (with stems), chopped (1 cup)
8 to 10 scallions, chopped
4 cloves garlic, crushed and minced
1 cup roux (see recipe below)
2 quarts water
1 4-pound chicken, cut up
¼ teaspoon cayenne pepper
4 bay leaves
½ teaspoon dried thyme
¾ pound shelled shrimp

Sauté the okra in 2 tablespoons oil until the soft and ropy texture is gone, 10 to 15 minutes. Set it aside.

In a large saucepan heat the remaining oil and sauté the onions, celery, sweet green pepper, parsley, scallions, and garlic until wilted and softened, about 7 minutes.

Add the roux and water. Bring the mixture to a boil, stirring constantly, then add the okra, chicken, cayenne, bay leaves, and thyme. Lower the heat and simmer the mixture for at least 1 hour. Fifteen minutes before serving, add the shrimp. Remove the bay leaves and serve the gumbo over brown rice.

Nutritional information per serving (1/8 of recipe):

Calories: 450 ⁄ Protein: 34 g ⁄ Carbohydrate: 15 g ⁄ Fiber: 3 g ⁄ Sodium: 150 mg

Saturated fat: 6 g ⁄ Polyunsaturated fat: 10 g ⁄ Monounsaturated fat: 11 g

Trans fat: 0 g ⁄ Cholesterol: 135 mg

Roux

Roux is a basic ingredient in Louisiana Cajun cooking. Usually it’s made with shortening, but Susan Guillory’s version uses sesame oil.

Makes 2¾ cups

1 cup sesame oil
2 to 2¼ cups whole wheat pastry flour

Stir the oil and flour together in a large, heavy saucepan. Cook over very low heat, stirring constantly, for 25 minutes. The roux will turn a dark golden brown and have the consistency of heavy cream.

Cool the roux and store in a tightly covered jar in the refrigerator, where it will keep in good condition for several months.

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