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LOUISIANA CHICKEN AND SHRIMP GUMBO

Recipe from Techniques of Healthy Cooking
Batch Yield: 2 qt / 2 L
Servings: 10
Portioning information: 3/4 CUP / 180ML

Ingredients

• 2 1/2 oz / 70 g bread flour
• 1 oz / 30 g diced andouille sausage
• 2 1/2 oz / 70 g chopped chicken
• 2 1/2 oz / 70 g diced bell peppers
• 2 1/2 oz / 70 g diced celery
• 2 tbsp / 30 mL diced jalapenos
• 1/4 cup / 60 mL thinly sliced scallions, split lengthwise before slicing
• 1 tsp / 5 mL minced garlic
• 1 1/2 qt /1.44 L Chicken Stock
• 2 1/2 oz / 70 g brown rice
• 1 1/4 tsp / 6.25 mL file powder
• 1 tsp / 5 mL chopped oregano
• 1 bay leaf
• 1 tsp / 5 mL thyme
• 1 tsp / 5 mL chopped basil
• 1 tsp / 5 mL ground black pepper
• 1/2 tsp / 2.5 mL onion powder
• 1 tsp / 5 mL kosher salt
• 2 1/2 oz / 70 g okra
• 3 1/2 oz /100 g tomato concasse
• 1 3/4 oz / 50 g chopped raw shrimp

Directions

1. Toast the flour in a 325°F/165°C oven until it turns dark brown.

2. Render the sausage in a large soup pot. Add the chicken and saute until browned. Add the peppers, celery, jalapenos, scallions, and garlic and saute until aromatic. Add the stock and bring to a boil. Add the rice, file powder, oregano, bay leaf, thyme, basil, pepper, onion powder, and salt. Simmer until the rice is almost cooked, about 30 minutes. Add the okra and tomato concasse.

3. Place the browned flour in a large bowl. Slowly whisk some of the soup liquid into the flour until smooth. Add the mixture to the pot and simmer until thickened, about 10 minutes. Add the shrimp and simmer until cooked, about 5 minutes.

4. The soup is ready to serve now, or it may be properly cooled and stored. To serve, portion the hot soup into a heated bowl with a 6-oz /180-mL ladle.

Nutrition per serving:
174 calories, 6 g fat, 16 g total carbohydrate, 13 g protein, 385 mg sodium, 47 mg cholesterol