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Gumbo File'

 

18

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

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
*

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

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Nutrition Facts

Serving Size 228g (8.0 oz)
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%
* based on a 2,000 calorie diet How is this calculated?

 

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