Ingredients

½ lb (1 c) Louisiana shrimp, peeled & deveined
½ lb (1 c) Louisiana lump crab meat
½ lb (1 doz) Louisiana shucked oysters
1 Tbsp olive oil
2 c sliced fresh okra
l c chopped onion
½ c chopped green bell pepper
½ c chopped celery
2 Tbsp minced garlic
1 (14 oz) can diced tomato
1/2 c dark roux
1 tsp Cajun seasoning
1 tsp Onion Powder
1 tsp Garlic Powder
½ tsp Dried Thyme
4 c water
3 c chicken broth
2 c sliced fresh okra
2 Bay Leaves
½ tsp Tabasco Pepper Sauce
½ c chopped green onions
¼ c minced parsley
6 c cooked rice

1. ln a medium size stockpot, heat olive oil, add half of onion, celery and bell pepper, cook
for 5 minutes. Stir in garlic garlic, continue to cook for 5 minutes.
2. Stir in diced tomato, dark roux, Cajun seasoning, Onion Powder, Garlic Powder, Dried
Thyme and simmer for 10 minutes until roux dissolves.
3. Stir in water, chicken broth, Bay Leaves, okra and Tabasco, bring gumbo back to boil,
lower fire to medium and simmer for 45 minutes.
4. Stir in shrimp and simmer for 5 minutes. Add oyster, crabmeat and simmer for
additional 5 minutes.
5. Stir in green onions and parsley.
6. Serve with steamed rice.

Calories: 470
14g Fat (1g Saturated fat, 115mg Cholesterol.) 1140mg Sodium. 62g Carbohydrates (5g Fiber, 7g Total sugar.) 22g Protein.

Lower Fat: Make Skinny Roux, by roasting flour for 90 minutes at 400 degrees, then cook roux by substituting cold water for oil for 20 minutes or until desired color is reached. 390 Calories. 54g Fat (1g Saturated fat, 115mg Cholesterol.) 1140mg Sodium. 62g Carbohydrates (5g Fiber, 7g Total sugar.) 22g Protein.
Lower Carbohydrate: Make Keto Roux, by substituting ⅓ c whey protein isolate powder for flour to 1 cup oil or butter and until desired color is reached. Use cauliflower rice. 275 Calories. 14g Fat (1g Saturated fat, 115mg Cholesterol.) 1165mg Sodium. 19g Carbohydrates (6g Fiber, 9g Total sugar.) 20g Protein.
Lower Sodium: Use low-sodium canned tomatoes & broth, and use salt-free Cajun seasoning such as Cajun180 La Cajun Gold “No-Salt” to reduce sodium to 530mg.
Dairy-free: Recipe is dairy-free as is.
Gluten-free: Use gluten-free flour for roux. Ensure Cajun seasoning is gluten-free.

May 27, 2022