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    You are in: Home / Southern / Heart Healthy Shrimp Gumbo With Cajun Spice Mix Recipe
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    Heart Healthy Shrimp Gumbo With Cajun Spice Mix

    1/4 Photos of Heart Healthy Shrimp Gumbo With Cajun Spice Mix

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    Total Time:

    Prep Time:

    Cook Time:

    40 mins

    12 mins

    28 mins

    Annacia's Note:

    Perhaps this isn't authentic but is is a lot healthier and quite tasty in it's own right. For ZWT this is Southern States regional.

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    Ingredients:

    Servings:

    Units: US | Metric

    1 recipe cajun seasoning

    Directions:

    1. 1
      Thaw shrimp, if frozen.
    2. 2
      Peel and devein shrimp, leaving tails intact if desired.
    3. 3
      Rinse shrimp; pat dry with paper towels.
    4. 4
      In a medium skillet, cook flour over medium heat about 6 minutes or until brown, stirring often.
    5. 5
      Transfer to a medium bowl; set aside.
    6. 6
      In a 4-quart Dutch oven, heat oil over medium heat.
    7. 7
      Add onion, sweet pepper, celery, and garlic; cook and stir about 5 minutes or until tender.
    8. 8
      Slowly whisk broth into browned flour.
    9. 9
      Add broth mixture, water, and Cajun Spice Mix to Dutch oven.
    10. 10
      Stir in okra.
    11. 11
      Bring to boiling; reduce heat.
    12. 12
      Cover and simmer for 15 minutes.
    13. 13
      Add shrimp; cook for 2 to 3 minutes or until shrimp is pink.
    14. 14
      To Serve:.
    15. 15
      spoon gumbo into 8 bowls. Top each serving with rice, a shrimp, and a green onion, if desired.
    16. 16
      If desired, pass hot pepper sauce. Makes 8 (1-1/4 cups gumbo plus 1/3 cup rice) servings.
    17. 17
      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.

    Browse Our Top Gumbo Recipes

    Ratings & Reviews:

    • on January 23, 2012

      55

      I beg to differ with simplegirl,I was born and raised in Louisiana and have made gumbo many,many times.My grandmother was the best cajun cook ever.When okra was ready in the garden I cut it for her gumbo and other dishes.Yes,she did add it in.She stewed it in bacon and onions and added it to the pot.It was used as a thickener and for the fresh flavor that it added to the dish.We only used gumbo file' in our own bowl of gumbo at serving.It was optional as was Louisiana hot sauce.She always said okra was a personal choice.We ate gumbo at other homes and restaurants and often it contained okra.I think the whole point of this recipe is that it is lower calorie and fat.The roux, no matter how prepaired should be a dark caramel and shiny color. We do it dark to be sure the flour is totally cooked,if not it will have a raw taste that will ruin your gumbo.I found this while searching for a shrimp recipe that I can eat on my diet.I am glad to find it so that I can still have a good gumbo while dieting and this one fits the bill for me.Tho not totally authentic I love it.Thanks for posting it!!

      person found this review Helpful. Was this review helpful to you? Yes | No
    • on March 02, 2010

      55

      I'm an absolute novice when it comes to making either creole OR cajun foods, but I do know what I like! I recently attended a cooking class at a local "club" restaurant & the native Louisiana chef showed us how to make both gumbo & jambalaya ~ Well, let me tell you, this recipe of yours is every bit as wonderful as what he made for us! I took a few tips from Andi's review, but pretty much followed your recipe right on down! We thoroughly enjoyed this great taste treat ~ Thanks for sharing it! [Made & reviewed in Healthy Choices ABC tag]

      person found this review Helpful. Was this review helpful to you? Yes | No
    • on July 27, 2013

      55

      We liked this recipe for healthier gumbo. It was a little plain for our tastes, but we used lots of hot sauce, which helped a lot. I used No Chicken Broth (vegetarian) for the broth and gluten free flour, otherwise followed the recipe as posted. Thanks! Made for ZWT9

      people found this review Helpful. Was this review helpful to you? Yes | No

    Read All Reviews (7)

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    Nutritional Facts for Heart Healthy Shrimp Gumbo With Cajun Spice Mix

    Serving Size: 1 (301 g)

    Servings Per Recipe: 8

    Amount Per Serving
    % Daily Value
    Calories 211.1
     
    Calories from Fat 40
    19%
    Total Fat 4.4 g
    6%
    Saturated Fat 0.6 g
    3%
    Cholesterol 71.6 mg
    23%
    Sodium 416.4 mg
    17%
    Total Carbohydrate 31.2 g
    10%
    Dietary Fiber 3.2 g
    12%
    Sugars 4.4 g
    17%
    Protein 11.7 g
    23%

    The following items or measurements are not included:

    low sodium beef broth

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