Low Cal Series New Orleans Style Seafood Gumbo Recipes

SEAFOOD GUMBO - NEW ORLEANS STYLE

Steps:

• In a large, heavy-bottomed pan, over medium heat, heat oil until hot.
• Add flour, whisking constantly.
• As roux turns from sand colour to light brown to caramel colour, turn down heat.
• Continue cooking and whisking constantly until roux is a dark brown colour.
• Increase heat to medium and add garlic, yellow onions, celery and bell peppers to roux.
• Cook 10 minutes.
• Add oregano, thyme and cayenne.
• Add clam juice, water, green onions and parsley, stirring until combined; bring to a gentle boil; Reduce heat to low, and simmer.
• Add white fish and shrimp, cook for 10 minutes.
• Add salt, pepper and Tabasco.
• Reduce heat to extremely low and simmer covered, for 1 hour- stirring frequently to prevent flour from burning.
• Remove from heat and serve over white rice.

DELICIOUS SEAFOOD GUMBO (LOW SODIUM)

Steps:

• In a large pot combine oil and flour. Cook over medium heat stirring constantly until the roux has browned to a light chocolate color.
• Add onion, pepper, celery and garlic cloves. Saute for 2 to 3 minutes, stirring constantly.
• Slowly add chicken broth, and chicken base, stirring as you go.
• Add water, bay leaves, thyme, basil, parsley, lemon pepper, cayenne pepper, black pepper, garlic powder, and tomatoes.
• 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.
• Add lobster, crabmeat, shrimp and scallops. Simmer for an additional 15-20 minutes or until the crabmeat is done and the shrimp is opaque.
• Serve over hot white or brown rice.

EMERIL'S LOW-FAT SEAFOOD GUMBO

Steps:

• Preheat oven to 400 degrees F. Put the flour on a baking sheet and cook for about 30 to 40 minutes, stirring occasionally, until the flour is a dark nut brown.
• Meanwhile, in a large heavy skillet or Dutch oven, heat the oil with the butter over medium heat. Add the onions, pepper, celery, and garlic. Season with salt and pepper and cook until softened, about 10 minutes. Add the tomatoes, crushing them through your fingers into the pot with their juices and cook for another 5 minutes. Gradually sift the browned flour in the pot until the vegetables are coated, cook for 2 minutes more. Slowly pour in the stock and clam juice, stirring constantly. Add the okra, bay leaves, lemon juice, salt, cayenne, thyme, and crabs. Bring to a boil, lower the heat, cover, and cook for 15 minutes.
• Add the shrimp, oysters with their liquid, green onions and parsley; cook until the shrimp turn pink, about 3 minutes. Add the lump crabmeat and season the gumbo, to taste. Serve with rice.

SEAFOOD GUMBO

Steps:

• 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.