Gumbo File'

Name: Gumbo File'
Cook time: P1H20M
Total time: P1H40M
Yield: 6
Cuisine: Cajun
Ingredients: crab meat; vegetable shortening; flour; onions; okra; ham; tomatoes, canned with juice; green bell peppers; garlic cloves; salt; bay leaves; parsley sprigs; thyme sprigs; celery leaves; shrimp; cayenne pepper; file' powder

Yield

6 servings

Prep

20 min

Cook

80 min

Ready

100 min

Low Fat, Low in Saturated Fat, Trans-fat Free, Good source of fiber

Ingredients

Amount	Measure	Ingredient	Features
½	pound	crab meat picked over	*
¼	cup	vegetable shortening	*
2	tablespoons	all-purpose flour
¼	cup	onions chopped
1	pound	okra rinsed, trimmed, thinly sliced
½	cup	ham chopped	*
16	ounces	tomatoes, canned with juice
2	tablespoons	green bell peppers finely chopped
2	each	garlic cloves minced, mashed to paste
½	teaspoon	salt
1	each	bay leaves	*
6	each	parsley sprigs	*
1	each	thyme sprigs	*
2	tablespoons	celery leaves chopped	*
¾	pound	shrimp shelled
1	x	cayenne pepper	*
1	tablespoon	file' powder	*

Ingredients

Amount	Measure	Ingredient	Features
226.8	g	crab meat picked over	*
59	ml	vegetable shortening	*
3E+1	ml	all-purpose flour
59	ml	onions chopped
453.6	g	okra rinsed, trimmed, thinly sliced
118	ml	ham chopped	*
462.4	ml/g	tomatoes, canned with juice
3E+1	ml	green bell peppers finely chopped
2	each	garlic cloves minced, mashed to paste
2.5	ml	salt
1	each	bay leaves	*
6	each	parsley sprigs	*
1	each	thyme sprigs	*
3E+1	ml	celery leaves chopped	*
340.2	g	shrimp shelled
1	x	cayenne pepper	*
15	ml	file' powder	*

Directions

In a heavy skillet, melt the shortening over mod-low heat.

Add flour and cook the roux, stirring constantly, for 30 minutes, or until it is the color of cocoa.

Stir in the onion and cook, stirring until onion begins to brown.

Add okra and cook over moderate heat, stirring frequently, until okra is golden.

In a kettle, bring 8 cups water to a boil, add the roux mixture, ham, tomatoes, with juice, bell pepper, garlic paste, bay leaf, parsley, thyme, and celery leaves.

Simmer the mixture, stirring occasionally for 50 minutes.

Stir in the shrimp and lump crabmeat and simmer for 5 minutes or until shrimp are firm.

Season it with cayenne and salt.

Discard bay leaf and serve the gumbo sprinkled with file' powder.

Makes about 9 cups.

* not incl. in nutrient facts

Nutrition Facts

228g

Amount per Serving

Calories 1038% of calories from fat

% Daily Value *

Total Fat 1g 1%

Saturated Fat 0g 1%

Trans Fat 0g

Cholesterol 111mg 37%

Sodium 443mg 18%

Total Carbohydrate 3g 3%

Dietary Fiber 3g 12%

Sugars g

Protein 29g

Vitamin A 9% • Vitamin C 41%

Calcium 11% • Iron 16%

Gumbo File'

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