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Louisiana Gumbo

Louisiana-GumboOur deliciously simple Louisiana Gumbo recipe will take you to bayous of the Deep South, where food is satisfying and meant to be enjoyed slowly and leisurely with the ones you love. This delicious soup features the super grain quinoa, which is high in protein and vitamin B6. Kale, carrots and bell pepper lend the dish an added punch of vitamins and minerals.

Makes 4 servings. Total preparation time: 40 minutes.

Preparation

1. Bring reserved shrimp shells and 4 cups water to a boil in a large saucepan over medium-high heat. Add chicken breast. Reduce heat to medium and simmer for 20 minutes. Strain stock and set aside. Discard shells. Set chicken aside to cool. Shred meat and set aside.

2. Heat oil in a large Dutch oven or large heavy bottom saucepan over medium-high heat for 1 minute. Reduce to medium and stir in the flour gradually with a wooden spoon, workout out any small lumps. Continue stirring constantly, reaching into the corners of the pan until the mixture has a toasty aroma and is deep reddish-brown.

3. Add onion, bell pepper, celery, carrots, garlic, thyme, sausage, cayenne and Cajun seasoning. Cook, stirring frequently until the onions soften, 3-5 minutes.

4. Add shrimp stock and stir in well. Increase heat to high and bring to a boil. Reduce to medium-low, skim off foam, add bay leaves and cook for about 30 minutes.

5. Stir in raw shrimp and kale to simmer until cooked through, about 5 minutes longer. Turn off the heat, remove and discard bay leaves, stir in parsley and scallions and serve with cooked brown and wild rice. Enjoy!

Ingredients

1 pound shrimp, peeled and deveined, shells reserved

1 can (10 ounces) clams in juice
4 cups water
1/2 pound split chicken breast
1/4 cup safflower or Smart Balance oil
1/4 cup gluten-free all purpose flour
1 onion, finely diced
1 red bell pepper, diced
2 celery ribs, diced
2 carrots, diced
1 cup diced kale
4 garlic cloves, minced
1/2 teaspoon dried thyme
1/4 teaspoon cayenne pepper
1 tablespoon Cajun seasoning
2 bay leaves
1/2 pound smoked beef kielbasa sausage or smoked turkey leg
1/2 cup quinoa
1/2 cup diced parsley
1/2 cup diced scallions
2 cups cooked wild and brown rice blend

We realize that you may not always have the time to cook meals from scratch, and that a quick and easy substitution may be needed. We always recommend cooking the real thing, but in a pinch you can try this instead:

Buy gumbo mix and follow package instructions adding shrimp and turkey andouille sausage. Include canned diced tomatoes and okra. Serve over cooked brown rice and wilted spinach for authentic flavor and extra nutrients. Enjoy!

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