Shrimp & Crab Gumbo
1 lb Louisiana medium shrimp, peeled & deveined
1 lb Louisiana crab meat
1 c vegetable oil
1 ¼ c flour
2 c onion, diced
1 c bell pepper, diced
1 cup celery, diced (about 4 ribs)
3 Tbsp Cajun Seasoning
2 Tbsp liquid crab boil
1 tsp red pepper
2 qt of shellfish stock
½ c chopped parsley
1 c sliced green onion
6 c cooked rice
In a large dutch oven, heat oil, sprinkle flour using wire whisk, stir constantly until roux is created.
Once golden brown, add onion, bell pepper, and celery. Cook for 8-10 minutes.
Add Cajun Seasoning, crab boil, and red pepper. Slowly add shellfish stock. Simmer for 1 hour. Add shrimp, and crabmeat with liquid to the gumbo, and return to a low boil. Cook for 10 minutes.
Add green onion, parsley, and adjust any seasoning as needed.
Serve over cooked rice.
580 calories. 30g fat (4g saturated fat, 150mg cholesterol.) 2380mg sodium. 57g carbohydrates (3g fiber, 3g sugar.) 25g protein.
Lower fat: Omit oil and make skinny roux by baking flour for 60-90 minutes at 400 degrees until golden brown. Combine with cold water and simmer in a pot for 20 minutes until desired thickness and color. 340 calories. 1.5g fat (0g saturated fat, 150mg cholesterol.) 2380mg sodium. 57g carbohydrates (3g fiber, 3g sugar.) 25g protein.
Lower carbohydrate: Substitute ⅓ cup (~1oz) whey protein isolate and 1 cup oil to make a Roux, cook until bubbly and desired color. Substitute cauliflower rice. 380 calories. 30g fat (4g saturated fat, 150mg cholesterol.) 2,400mg sodium. 11g carbohydrates, 3g fiber, 4g sugar.) 24g protein.
Lower sodium: Use salt-free Cajun seasoning, unsalted chicken or vegetable broth, and omit seafood boil to lower sodium to 700mg. Note: the remaining sodium in the dish is from seafood.
Dairy-free: Recipe is dairy-free as is.
Gluten-free: Use gluten-free flour. Ensure Cajun seasoning is gluten-free. No significant change in macros.