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Prep Time: 0 Minutes Cook Time: 0 Minutes |
Ready In: 0 Minutes Servings: 8 |
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Ingredients:
2 (6-ounce) skinned chicken breast halves |
5 cups water |
1/2 cup all-purpose flour |
vegetable cooking spray |
2 cups chopped onion |
1 cup chopped green pepper |
1 cup chopped celery |
1 clove garlic, minced |
3/4 cup chopped lean cooked ham |
1 tablespoon dried parsley flakes |
1 1/2 teaspoons low-sodium worcestershire sauce |
1/2 teaspoon paprika |
3/4 teaspoon salt |
1/4 teaspoon garlic powder |
1/4 teaspoon pepper |
1/8 teaspoon dried thyme |
1/8 teaspoon ground red pepper |
1/8 teaspoon ground cloves |
1/8 teaspoon hot sauce |
1 (10-ounce) package frozen cut okra |
1/2 (6-ounce) can no-salt-added tomato paste |
2 bay leaves |
1 pound unpeeled medium-size fresh shrimp |
4 cups cooked long-grain rice (cooked without salt or fat) |
gumbo file (optional) |
Directions:
1. Combine chicken and water in a Dutch oven; bring to a boil. Cover, reduce heat, and simmer 30 minutes or until chicken is done.
2. Spread flour evenly in a 15- x 10- x 1-inch jellyroll pan. Bake at 350° for 30 minutes or until lightly browned, stirring every 10 minutes. Remove from oven, and set aside.
3. Remove chicken from broth; skim fat from broth, reserving broth. Bone chicken, and shred. Set aside.
4. Coat Dutch oven with cooking spray; place over medium-high heat until hot. Add onion, green pepper, celery, and minced garlic; saute until tender. Stir in browned flour. Gradually stir in reserved chicken broth, shredded chicken, ham, and next 13 ingredients. Bring to a boil; cover, reduce heat, and simmer 45 minutes, stirring occasionally.
5. Peel and devein shrimp. Add shrimp to vegetable mixture; cook 3 to 5 minutes or until shrimp turns pink. Remove and discard bay leaves. For each serving, place 1/2 cup rice in individual bowls. Ladle 1 cup gumbo over each serving. Sprinkle with gumbo file, if desired.
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