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Healthy and Heavenly Sausage and Shrimp Gumbo
by
Denise Evans
Текущий рейтинг: 4.0
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%20has%20its%20version.%20Google%20%22gumbo%20recipe,%22%20and%20you'll%20get%20over%201,050,000%20hits.%20But%20a%20few%20must-haves%20include%20a%20nutty%20roux%20that%20provides%20gumbo's%20thickness%20and%20distinct%20color%20and%20the%20holy%20trinity%20of%20onion,%20celery,%20and%20bell%20peppers,%20similar%20to%20the%20French%20mirepoix.%20But%20arguments%20abound%20if%20okra%20is%20essential%20(absolutely!%20Gumbo%20translates%20to%20okra),%20if%20tomatoes%20are%20a%20no-no%20(I%20use%20them%20because%20I%20use%20okra%20and%20I%20like%20the%20hint%20of%20sweetness%20they%20add%20to%20offset%20the%20slight%20spice%20of%20the%20dish),%20is%20fil%C3%A9%20necessary%20(sometimes%20I%20use%20it%20as%20a%20condiment%20sprinkled%20on%20at%20the%20end,%20but%20okra%20sufficiently%20thickens%20it),%20and%20is%20andouille%20a%20necessity%20(if%20I%E2%80%99ve%20planned%20ahead%20and%20have%20it%20in%20the%20%E2%80%98frig,%20it%E2%80%99s%20my%20sausage%20of%20choice)?%3C/p%3E%3Cp%3EUnfortunately%20gumbo%20is%20not%20the%20healthiest%20of%20fare,%20full%20of%20fat%20from%20the%20preparation%20of%20the%20roux%20and%20often%20sodium-laden%20depending%20on%20your%20selection%20of%20sausage.%20But%20we%20love%20this%20stuff,%20and%20I%20didn%E2%80%99t%20want%20to%20think%20we%20had%20to%20give%20up%20one%20of%20our%20favorite%20meals%20in%20the%20name%20of%20healthy%20eating.%20Some%20years%20ago,%20I%20came%20across%20a%20recipe%20in%20Cooking%20Light%20that%20provides%20a%20great%20base%20for%20a%20really%20healthy%20gumbo.%20It%20is%20every%20bit%20as%20tasty%20as%20a%20traditional%20recipe%20thanks%20to%20an%20ingenious%20method%20of%20preparing%20the%20roux.%20No%20oil.%20No%20butter.%20No%20fat!%20But%20as%20it%20browns,%20it%20still%20has%20that%20very%20distinct,%20sharp,%20almost%20earthy%20roux%20aroma%20that%20fills%20your%20whole%20house.%20Do%20pay%20attention.%20You%20need%20to%20stir%20like%20crazy%20and%20don%E2%80%99t%20let%20it%20burn%20because%20then%20you%20must%20start%20over.%20This%20gumbo%20has%20a%20healthy%20dose%20of%20vegetables,%20and%20you%20can%20vary%20the%20proteins%20to%20your%20liking,%20using%20shrimp,%20a%20firm%20white%20fish%20such%20as%20red%20snapper,%20crayfish,%20chicken,%20or%20sausage.%20This%20recipe%20below%20reflects%20the%20changes%20I%20made%20to%20the%20original,%20using%20additional%20spices,%20just%20shrimp%20and%20chicken%20andouille%20sausage.%20Enjoy!%3C/p%3E%3Cp%3EPlace%20flour%20in%20a%209-inch%20cast-iron%20skillet;%20cook%20over%20medium%20heat%2020%20minutes%20or%20until%20browned,%20stirring%20constantly%20with%20a%20whisk.%20(If%20flour%20browns%20too%20fast,%20remove%20it%20from%20heat,%20and%20stir%20until%20it%20cools%20down.)%20Remove%20from%20heat;%20set%20aside.%3C/p%3E%3Cp%3EHeat%20oil%20in%20a%20large%20Dutch%20oven%20over%20medium%20heat.%20Saut%C3%A9%20sausage,%20breaking%20up%20clumps%20with%20the%20back%20of%20a%20spoon,%20until%20cooked%20through.%20Remove%20from%20the%20pan%20and%20drain%20on%20paper%20towels.%3C/p%3E%3Cp%3EWipe%20out%20the%20pan.%20Heat%20the%20remaining%20teaspoon%20of%20oil%20and%20add%20the%20onion,%20bell%20pepper,%20celery,%20and%20garlic;%20saut%C3%A9%208%20minutes%20or%20until%20vegetables%20are%20tender.%3C/p%3E%3Cp%3EAdd%20okra%20and%20tomato;%20cover%20and%20cook%205%20minutes,%20stirring%20occasionally.%3C/p%3E%3Cp%3EAdd%20Cajun%20seasoning,%20spices,%20Worcestershire%20sauce,%20stock,%20and%20bay%20leaves,%20and%20bring%20to%20a%20boil.%3C/p%3E%3Cp%3E(Be%20sure%20to%20cut%20the%20okra%20smaller%20than%20what%20I%20did%20above.)%3C/p%3E%3Cp%3EGradually%20add%20browned%20flour,%20stirring%20with%20a%20whisk.%20Reduce%20heat;%20simmer,%20uncovered,%20for%2045%20minutes,%20stirring%20occasionally.%3C/p%3E%3Cp%3EAdd%20green%20onions%20and%20shrimp;%20cook%2010%20minutes%20or%20until%20shrimp%20is%20done.%20Add%20in%20the%20sausage%20and%20cook%20until%20heated%20through.%20Stir%20in%20hot%20sauce;%20discard%20bay%20leaves.%20Serve%20gumbo%20over%20rice.%3C/p%3E){kind=link}