Next Generation Life Fitness

Spicy Gumbo

Preptime: 30 min.
Cooktime: 45 min.

Calories: 412
Carbs: 37g
Fat: 13g
Fiber: 3g
Protein: 35g
Satfat: 3g
Sodium: 783mg

Ingredients:
1/4 cup canola oil
1/4 cup flour
1 large onion, coarsely chopped
3 carrots, coarsely chopped
2 stalks of celery, coarsely chopped
2 cloves garlic, chopped
1 green pepper, cut into large dice
1/2 pound okra, cut into thick rounds
pinch cayenne pepper
about 12 cups Basic Chicken Stock (see recipe), or low-sodium chicken broth
8 ounces andouille or smoked sausage, cut into small rounds
1 pound lump crabmeat, cooked
1 pound medium shrimp
1/2 teaspoon salt

Directions:
1. Heat the oil in a large skillet over medium heat. Whisk in the flour and cook, whisking constantly, until the roux is very dark, about 20 minutes.

2. Add the onions, carrots, celery, garlic, peppers and cayenne pepper to the roux and cook, stirring constantly, until the vegetables have softened, about 10 minutes.

3. Cover the vegetables with stock and bring to a boil. Add the sausage and okra and cook until the mixture thickens, about 10 minutes. Add the shrimp and cook until the shrimp turns bright pink, about 5 minutes. Add the crabmeat and cook for 30 seconds. Adjust the seasoning and dust with file gumbo powder.

4. Serve the gumbo in large warmed bowls over Steamed Rice.