Gumbo is one of the staples of a Louisianan’s diet. Consisting of the “Holy Trinity” of vegetables (celery, bell peppers, and onions), flavored stock, meat, shellfish, and a thickener, this stew aims to bring Cajun flavor to your bowl. What makes this Gumbo hail from New Orleans is its dark roux created from bread flour.

Recipe:

 Yield: 10 portions

 Estimated Time of Cooking: Roughly half an hour.

 Ingredients:

2½ ounces – Bread flour

1 ounce – Andouille sausage, chopped

2½ ounces – Lean chicken meat, chopped

2½ ounces – Bell pepper (red and/or green), diced

2½ ounces – Celery, diced

¼ ounce – Jalapeños, diced

1¾ ounces – Scallions, split, sliced on the bias

1 clove – Garlic, minced

3 pints – Chicken stock

2½ ounces – Long grain rice

1 1/3 teaspoon – Filé powder

1 teaspoon – Oregano, chopped

1 – Bay leaf

1 teaspoon – Thyme, chopped

1 teaspoon – Basil, chopped

1 dash – Black pepper, ground

½ teaspoon – Onion powder

½ teaspoon – Salt

2½ ounces – Okra, large dice

3½ ounces – Tomato concassé (large dice)

1¾ ounces – Shrimp, raw, chopped           

Steps:

1. Make a dry roux by roasting the bread flour in a moderate oven until it is dark-brown.
2. Render the sausage. Add the chicken and sauté it in the rendered fat.
3. Sauté the peppers, celery, jalapeños, scallions, and garlic until the aroma is apparent.
4. Add the stock to the rice. Bring the soup to a boil.
5. Add the filé powder, oregano, bay leaf, thyme, basil, pepper, onion powder, and salt. Simmer until the rice is almost cooked (approximately 10 minutes).
6. Add the okra and the tomatoes.
7. Place a conical sieve in the pot of the soup (to push aside the vegetables and rice). Add the dry roux into the clear liquid in the sieve and whip well to blend until the mixture is smooth.
8. Remove the sieve, add the shrimp, and stir to blend. The soup is ready to serve.

NOTE: The gumbo can be made with or without okra or file powder.

Portion 1 portion

KCAL 103

PROTEIN 7 gm

FAT 2 gm

CARB 13 gm

SODIUM 210 mg

CHOL 15 mg