Cajun Gumbo and Rice
Yield: 9 servings
Exchanges per serving:
2 Lean Meat
1 tablespoon vegetable oil
1 cup chopped onion
1 cup chopped celery
¾ cup chopped green pepper
¾ cup chopped red pepper
4 ounces Canadian bacon, chopped
2 cloves garlic, minced
2 (13 ¾-ounce) cans no-salt-added chicken broth, undiluted
1 (14 ½-ounce) can no-salt-added whole tomatoes, undrained and chopped
¼ cup chopped fresh parsley
½ teaspoon salt
½ teaspoon dried basil
½ teaspoon dried thyme
¼ teaspoon ground red pepper
2 bay leaves
1 (10-ounce) package frozen sliced okra, thawed
1 tablespoon plus 1 teaspoon cornstarch
¼ cup water
2 pounds medium-size fresh shrimp, peeled and deveined
2 tablespoons gumbo file
4 ½ cups cooked long-grain rice (cooked without salt or fat)
Hot sauce (optional)
1. Heat oil in a Dutch oven over medium-high heat until hot. Add onion and next 5 ingredients; saute until tender. Add chicken broth and next 7 ingredients; stir. Bring to a boil. Cover, reduce heat, and simmer 20 minutes.
2. Stir in okra; cover and cook 5 minutes. Combine cornstarch and water; add to hot mixture. Stir in hot mixture. Stir in shrimp and file; cook 5 minutes or until shrimp turn pink. Remove and discard bay leaves.
3. Place ½ cup rice in individual serving bowls. Ladle 1 cup gumbo over each; sprinkle with hot sauce, if desired.
Easy 30 Minute Meals
Not just entrees, these are complete meals that take 30 minutes from the kitchen to the table ... without sacrificing great taste!