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Monday, May 18, 2015

Delicious Seafood Gumbo (low Sodium)

Total Time: 2 hrs 45 mins Preparation Time: 45 mins Cook Time: 2 hrs

Ingredients

  • Servings: 8
  • 1/4 cup oil
  • 6 tablespoons flour
  • 2 cups onions, chopped
  • 1 cup green bell pepper, chopped
  • 1 cup celery, diced
  • 3 garlic cloves, minced
  • 4 cups sodium-free chicken broth
  • 1 tablespoon chicken base
  • 3 cups water
  • 2 bay leaves
  • 1/2 teaspoon garlic powder
  • 1/2 teaspoon black pepper
  • 1 1/2 teaspoons dried thyme
  • 1 teaspoon dried basil
  • 1/3 cup dried parsley
  • 1 teaspoon lemon pepper
  • 1/2 teaspoon cayenne pepper
  • 1 (14 1/2 ounce) can no-salt-added diced tomatoes
  • 1/2 cup sliced cajun-style sausage
  • 4 cups cut okra (fresh or frozen)
  • 1/2 lb lobster
  • 1/2 lb crabmeat
  • 1 lb fresh peeled shrimp
  • 2 cups bay scallops

Recipe

  • 1 in a large pot combine oil and flour. cook over medium heat stirring constantly until the roux has browned to a light chocolate color.
  • 2 add onion, pepper, celery and garlic cloves. saute for 2 to 3 minutes, stirring constantly.
  • 3 slowly add chicken broth, and chicken base, stirring as you go.
  • 4 add water, bay leaves, thyme, basil, parsley, lemon pepper, cayenne pepper, black pepper, garlic powder, and tomatoes.
  • 5 cut sausage into 1/2-inch pieces. add to pot along with okra. cover pot and simmer for 1 to 1 1/2 hours, stirring occasionally. salt to taste.
  • 6 add lobster, crabmeat, shrimp and scallops. simmer for an additional 15-20 minutes or until the crabmeat is done and the shrimp is opaque.
  • 7 serve over hot or brown rice.

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