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Gumbo - Cajun Style

 

Spice up your gumbo with this simple recipe that calls for tuna fish, shrimp and steamed rice.
47

Trans-fat Free, Good source of fiber
 

Ingredients

2 tablespoons lard
or shortening
2 tablespoons all-purpose flour
1 large onions
chopped
2 cloves garlic
minced
½ cup celery
chopped
1 tablespoon parsley leaves
chopped
1 each green bell peppers
chopped
12 ounces tomato paste
1 cup water
1 can tuna fish
drained and flaked
*
7 ounces shrimp
tiny shrimp, (7oz), drained
1 teaspoon file' powder
*
1 x rice
steamed, prepared
*

Directions

Guaranteed to conjure up dreams of moss-draped oaks and the bayou. This was developed with the help of a Cajun friend's memory of watching his mama cook it every Friday night when he was a boy in Louisiana. Making a 'roux' with the flour and lard is the most important part and the secret of a good gumbo. Be careful and don't let it burn.

In a heavy pan, melt the lard (shortening: over very low heat. Add flour and stir continuously until it turns a tawny brown color (it may take as long as 15 minutes, but don't rush it because if it burns, the gumbo will be ruined). Now add the onion, garlic, celery, parsley, and green pepper and braise about 5 mintues, being careful, again, not to burn it. Add tomato purée, 1 cup water, tuna, and shrimp and simmer for 45 minutes. Add file' powder and serve over fluffy steam rice.

 

* not incl. in nutrient facts

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Nutrition Facts

Serving Size 200g (7.1 oz)
Amount per Serving
Calories 26217% of calories from fat
 % Daily Value *
Total Fat 5g 8%
Saturated Fat 2g 9%
Trans Fat 0g
Cholesterol 68mg 23%
Sodium 148mg 6%
Total Carbohydrate 14g 14%
Dietary Fiber 4g 16%
Sugars g
Protein 26g
Vitamin A 24% Vitamin C 57%
Calcium 6% Iron 20%
* based on a 2,000 calorie diet How is this calculated?

 

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