Post by SkinnyCrockPot on Oct 20, 2011 2:56:21 GMT -5
Shrimp and Okra Gumbo
Originally posted by Katrina Adams-Burnside
Serves 6 LARGE servings
2 tablespoons olive oil, divided
3.5 tablespoons whole wheat pastry flour
1.5 cups chicken broth
1 .5 cup onion, chopped small
1.5 cup chopped green bell pepper
1 cup diced celery, chopped small
1/2 teaspoon dried thyme, divided
5 garlic cloves, minced
1 pound okra pods, sliced
3/4 teaspoon ground red pepper
3/4 teaspoon paprika
1/2 teaspoon freshly ground black pepper
1/2 teaspoon salt
1/2 teaspoon ground allspice
28oz diced tomatoes, drained
28 oz peeled and deveined large shrimp
1/4 cup Worcestershire sauce (no added sugar)
1/4 tsp sage
1. Heat 1 tablespoon oil in a large saucepan over medium-high heat. Add flour; cook 1 minute or until lightly browned, stirring constantly with a whisk. Add broth; stir with a whisk until thick. Pour into a bowl; set aside.
2. Wipe pan clean with paper towels.
Heat remaining 1 tablespoon oil in pan over medium heat. Add onions, bell peppers, and celery; cook 5 minutes, stirring occasionally. (This step is optional. My family and I like a little crunch to our veggies, so I never saute them before putting them into the crock pot.)
3. Add the sauteed veggies along with the remaining ingredients EXCEPT the shrimp. Add shrimp to the crock pot during the last hour of cooking.
4. Before serving add 1/4 tsp ground thyme, 1/4 tsp sage, and 1/4 cup Worcestershire sauce (no sugar added). Serve over brown rice.
Cook on Low for 6 hours but add the shrimp during the last hour of cooking.
Original recipe: blackgirlsguidetoweightloss.com/recipes/shrimp-and-okra-gumbo/#comment-220498
This is the info for 6 LARGE servings but this dish could easily serve 8 with smaller portions
Calories: 203
Fat: 6g
Carbs: 21g
Protein: 22g
Originally posted by Katrina Adams-Burnside
Serves 6 LARGE servings
2 tablespoons olive oil, divided
3.5 tablespoons whole wheat pastry flour
1.5 cups chicken broth
1 .5 cup onion, chopped small
1.5 cup chopped green bell pepper
1 cup diced celery, chopped small
1/2 teaspoon dried thyme, divided
5 garlic cloves, minced
1 pound okra pods, sliced
3/4 teaspoon ground red pepper
3/4 teaspoon paprika
1/2 teaspoon freshly ground black pepper
1/2 teaspoon salt
1/2 teaspoon ground allspice
28oz diced tomatoes, drained
28 oz peeled and deveined large shrimp
1/4 cup Worcestershire sauce (no added sugar)
1/4 tsp sage
1. Heat 1 tablespoon oil in a large saucepan over medium-high heat. Add flour; cook 1 minute or until lightly browned, stirring constantly with a whisk. Add broth; stir with a whisk until thick. Pour into a bowl; set aside.
2. Wipe pan clean with paper towels.
Heat remaining 1 tablespoon oil in pan over medium heat. Add onions, bell peppers, and celery; cook 5 minutes, stirring occasionally. (This step is optional. My family and I like a little crunch to our veggies, so I never saute them before putting them into the crock pot.)
3. Add the sauteed veggies along with the remaining ingredients EXCEPT the shrimp. Add shrimp to the crock pot during the last hour of cooking.
4. Before serving add 1/4 tsp ground thyme, 1/4 tsp sage, and 1/4 cup Worcestershire sauce (no sugar added). Serve over brown rice.
Cook on Low for 6 hours but add the shrimp during the last hour of cooking.
Original recipe: blackgirlsguidetoweightloss.com/recipes/shrimp-and-okra-gumbo/#comment-220498
This is the info for 6 LARGE servings but this dish could easily serve 8 with smaller portions
Calories: 203
Fat: 6g
Carbs: 21g
Protein: 22g