Heart Healthy Shrimp Gumbo With Cajun Spice Mix Recipes

CHICKEN & SHRIMP GUMBO

Steps:

• Heat a heavy cast-iron skillet over medium heat. Add flour and cook, stirring constantly with a wooden spoon, until the flour turns a deep golden color, 7 to 10 minutes. Transfer the flour to a plate and let cool. (There will be a strong aroma similar to burnt toast. Be careful not to let the flour burn; reduce the heat if flour seems to be browning too quickly.) Alternately, toast the flour in a pie plate in a 400 degrees F oven for 20 minutes.
• Heat oil in a heavy stockpot over medium heat. Add onion, bell pepper, celery and garlic; sauté until the onions are lightly browned, about 7 minutes. Stir in the toasted flour. Gradually stir in broth and bring to a simmer, stirring. Add tomatoes, okra, pepper, thyme, oregano, cayenne and bay leaf. Cover and cook for 15 minutes. Stir in rice and cook, covered, for 15 minutes longer.
• Add shrimp, chicken and sausage; simmer until the shrimp is opaque inside, the chicken is no longer pink and the rice is tender, about 5 minutes longer. Discard the bay leaf and season with salt. Ladle into bowls.

HEART HEALTHY SHRIMP GUMBO WITH CAJUN SPICE MIX

Steps:

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

SPICY SHRIMP GUMBO

Steps:

• For roux, blend oil and flour in stockpot.
• Cook over medium heat 10-15 minutes until dark brown.
• Add chopped onion, parsley, celery, green onions and garlic to roux.
• Cook additional 5-10 minutes until tender.
• Add broth, okra, salt and simmer for 15 minutes, covered.
• Add shrimp, simmer 5 minutes more.
• Add cooked rice, and serve.

HEALTHY CAJUN GUMBO

Steps:

• In your Dutch oven, add your oil and flour over a medium to medium low heat and whisk your roux almost constantly with 10-15 second intervals. Do that for 5-10 minutes then add your tablespoon of butter and your tablespoon of oat flour and continue to stir.
• At this point, I grabbed my wooden spatula and started stirring as the roux was getting thicker. Make sure to scrape the bottom of the pot while stirring with your spoon so it does not stick. Lower the heat if necessary.
• Then, when your roux is dark colored, between a dark peanut butter, with a chocolatey look, about 20-30 minutes total cooking time.
• Once your Roux is done, add your "Holy Trinity", which is your celery, onion, and bell pepper and stir to coat and cook for an addition 5-7 minutes over a medium flame.
• Next, add your broth, chopped garlic, thyme, oregano, Cajun seasoning, salt, and bay leaves and stir. Cover and simmer for 45 minutes, check and stir a few times. While this is cooking, make your rice and set aside.
• Then, add your sliced sausage and shrimp and cook an additional 5-10 minutes and serve over a bed of wild grain rice and add parsley and/or green onions to garnish....Enjoy!!!
• Follow the package directions for your wild rice, brown, or white rice.