Recipe of the Week 12/14: Seafood Gumbo

Yields 24 Servings

1 cup all-purpose flour
1 cup canola oil
4 cups chopped onion
2 cups chopped celery
2 cups chopped green pepper
1 cup sliced green onions
4 cups chicken broth
8 cups water
4 cups sliced okra
2 tablespoons paprika
1 tablespoon salt
2 teaspoons oregano
1 teaspoon ground black pepper
6 cups small shrimp, rinsed and drained, or seafood of your choice
1 cup minced fresh parsley
2 tablespoons Cajun seasoning

In a heavy Dutch oven, combine flour and oil until smooth. Cook over medium-high heat for 5 minutes, stirring
constantly. Reduce heat to medium. Cook and stir about 10 minutes more or until mixture is reddish brown.
Add the onion, celery, green pepper and green onions; cook and stir for 5 minutes.
Add the chicken broth, water, okra, paprika, salt, oregano and pepper. Bring to boil; reduce heat and simmer,
covered, for 10 minutes.
Add shrimp and parsley. Simmer, uncovered, about 5 minutes more or until seafood is done. Remove from heat;
stir in Cajun seasoning.

Adapted from:

Nutritional Facts: 1 cup: 166 calories, 10g fat (1g saturated fat), 96mg cholesterol, 900mg sodium, 10g
carbohydrate (2g sugars, 2g fiber), 10g protein.
Recipe of the Week
Seafood Gumbo
Found by: Melissa Zobler BS, CPT, CPSN

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