Freeze Ahead Shrimp and Sausage Gumbo - 19.4g Carbs, 3.1g Fiber, 3g Sugar
From: www.ivillage.com - Regan Burns Cafiso
With a little advance planning, the taste of slow-simmered gumbo can
be on the table any night of the week. The secret to keeping the
shrimp tender and succulent in this make-ahead main dish is to
freeze them separately from the sausage base.
Servings: 6
3/4 lb fresh medium shell-on shrimp
2 medium celery stalks, chopped
1 bay leaf
3 Tbsp Cajun seasoning (use less if your seasoning is labeled "hot")
4 black peppercorns
2 tsp coarse kosher salt
1/2 cup vegetable or canola oil
2 links cooked andouille sausage (6-7 oz), sliced into 1/4-inch-thick rounds
2/3 cup all-purpose flour
10 oz pkg sliced frozen okra
1 medium yellow onion
Salt and pepper, to taste
1 large green bell pepper, stem, seeds and membranes removed, chopped
Hot sauce, such as Tabasco
1. Peel and devein shrimp, reserving shells separately. Rinse shrimp, dry
well with paper towels and place in a small freezer bag. Squeeze out any
air and seal bag; place in a second sealed bag and freeze until ready to
serve gumbo. In a medium pot, cover shrimp shells with 5 cups water. Add
bay leaf, a pinch of salt and peppercorns. Bring to a boil; reduce heat
and simmer until liquid is reduced to 4 cups. Remove from heat and
strain; discard shells and bay leaf.
2. To make the roux, heat oil in a large, heavy pot over medium. Slowly
sprinkle in flour, stirring constantly with a whisk to prevent lumps.
Reduce heat to medium-low and cook, stirring often, until brown (about
the color of peanut butter) and smells toasty, about 12 to 15 minutes.
(Be careful, roux is extremely hot!)
3. Stir in onion, bell pepper and celery. Add Cajun seasoning and salt;
cook, stirring often, until vegetables begin to soften, about 4 minutes.
Add strained shrimp stock, stirring well to combine. Increase heat to
medium-high and bring to a boil; reduce heat and simmer until gumbo is
thick and vegetables are tender, about 15 minutes. Stir in sausage and
okra; cover pot and simmer another 10 minutes, until okra is tender.
Season gumbo with salt, pepper and hot sauce. Remove from heat and cool.
4. Transfer cooled gumbo to a freezer-safe storage container with a lid
and freeze up to 1 month.
5. To reheat, thaw gumbo and shrimp overnight in the refrigerator. In
a large pot, bring gumbo base to a simmer. Stir in shrimp and cook
until they are no longer pink, about 2 minutes. Serve with cooked
white rice and hot sauce (White Rice and hot sauce NOT included in
nutrition!)
Note:
Andouille sausage is classic in gumbo. Look for both pork and turkey
varieties in the meat section of many supermarkets. If you can't find
it, any other spicy, smoked sausage will do.
If gumbo seems too thick after reheating, add a little water to reach
the desired consistency. (Cold gumbo will be very thick.)
Nutrition from: www.caloriecount.about.com
Omitting the "2 tsp coarse kosher salt" and "salt, to taste"
Servings: 6
Serving Size: 226 g
Nutrition per Serving:
401 Calories, 245 Calories from Fat, 27.2g Total Fat, 6.3g Saturated Fat,
0g Trans Fat, 101mg Cholesterol, 518mg Sodium, 19.4g Total Carbs,
3.1g Dietary Fiber, 3g Sugars, 19.9g Protein
Vitamin A 24%- Vitamin C 81% - Calcium 8% - Iron 18%
Nutrition Grade: B
Good points:
Low in sugar
Very high in vitamin B6
High in vitamin C
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