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Nutritional Info
  • Servings Per Recipe: 6
  • Amount Per Serving
  • Calories: 205.0
  • Total Fat: 18.3 g
  • Cholesterol: 0.0 mg
  • Sodium: 28.4 mg
  • Total Carbs: 10.1 g
  • Dietary Fiber: 2.1 g
  • Protein: 1.8 g

View full nutritional breakdown of Chicken & Seafood Gumbo by Danny Boome calories by ingredient
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Chicken & Seafood Gumbo by Danny Boome



Introduction

Recipe from Rescue Chef on Food Network. I changed a couple of ingredients to make healthier. Olive oil instead of vegetable oil, and whole wheat flour instead of white flour, brown rice instead of white rice and blue agave instead of sugar. Recipe from Rescue Chef on Food Network. I changed a couple of ingredients to make healthier. Olive oil instead of vegetable oil, and whole wheat flour instead of white flour, brown rice instead of white rice and blue agave instead of sugar.
Number of Servings: 6

Ingredients

    1/2 cup olive oil
    1/2 cup whole wheat flour
    3 stalks celery, diced
    1 medium onion, finely diced
    1 green pepper, cored, seeded and diced
    2 tablespoons bourbon
    10 cups low sodium chicken broth
    1 (14.5 oz) diced tomatoes
    2 lbs chicken thigh, boneless, skinless, cut into 1" pieces
    2 cups okra, sliced
    2 bay leaves
    1 tablespoon hot sauce
    1 teaspoon salt
    1/2 teaspoon pepper
    1 lb (16-20 count) shrimp, peeled and deveined
    1/2 cup cilantro leaves, roughly chopped
    2 cups cooked brown rice

Directions

Combine the oil and the flour in a havey stockpot or Dutch Oven over medium heat. With a wooden spoon stir the mixture slowly and constantly. After about 5 minutes the mixture should start to foam. Keep stirring. As the roux cooks, the color will darken and the flour will have a nive nutty aroma. It should take about 15 minutes to fully develop a nice dark brown roux (caramel color)

When roux is ready add the celery, onions and peppers (the Trinity) and cook for about 10 to 15 minutes. Once the vegetables have softened, add the bourbon and stir for 2 minutes. Add chicken broth a litle at a time to make sure the roux mixes well and is incorporated. Add the remaining ingredients, diced tomatoes, chicken, okra, bay leaves, hot sauce and season with salt and pepper.

Bring to a boil than lower heat and simmer uncovered for 1 1/2 hours, skimming off any fat that rises to the surface and stirring occasionally. In the last 7 minutes, add the shrimp and cook until no longer pink. At the very last minute add the fresh cilantro. Season with more salt and pepper, if necessary. Remove bay leaves and serve with rice and crusty flatbread.

Number of Servings: 6

Recipe submitted by SparkPeople user .






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