LIR Post - Low Fat Seafood Gumbo

Being from the south, I have tasted every single version of Gumbo as well as Jambalaya. My grandfather was a Full Blooded Creole from New Orleans, Louisiana, so I assume this may be why I love Cajun food so much. Just imagine that big pot bubbling on the stove complete with a mybrid of seasons and various meats as well.

I have also tasted gumbo that was deemed unhealthy as well as risky for those who suffer from High Blood Pressure. But my how times have changed and I am excited to share this healthy recipe with you.

Today we highlight Low Fat Seafood Gumbo but before you think that seafood is all you can put in your Gumbo - THINK AGAIN! You can substitute your seafood with crawfish or crab legs, the list just goes on and on.

Enjoy!!!

Ingredients:
3/4 cup all-purpose flour
2 tablespoons vegetable oil
2 tablespoons unsalted butter
2 medium onions, chopped
1 poblano pepper, chopped
2 ribs celery, finely chopped
5 cloves garlic, minced
1 (15-ounce) can whole tomatoes
4 cups chicken stock
4 cups clam juice
8 ounces fresh okra, tops trimmed and halved lengthwise
3 bay leaves
1/2 lemon, juiced
Kosher salt
1/2 teaspoon cayenne
2 teaspoons fresh thyme leaves
3 blue crabs, quartered, optional
1 pound medium shrimp, peeled and deveined
2 dozen shucked oysters, liquid reserved
1 bunch green onions, chopped
1/4 cup chopped fresh flat-leaf parsley
1/2 pound lump crab meat

Serving suggestion: cooked white rice or brown rice

Directions
Preheat oven to 400 degrees F. Put the flour on a baking sheet and cook for about 30 to 40 minutes, stirring occasionally, until the flour is a dark nut brown.

Meanwhile, in a large heavy skillet or Dutch oven, heat the oil with the butter over medium heat. Add the onions, pepper, celery, and garlic. Season with salt and pepper and cook until softened, about 10 minutes. Add the tomatoes, crushing them through your fingers into the pot with their juices and cook for another 5 minutes.

Gradually sift the browned flour in the pot until the vegetables are coated, cook for 2 minutes more. Slowly pour in the stock and clam juice, stirring constantly. Add the okra, bay leaves, lemon juice, salt, cayenne, thyme, and crabs. Bring to a boil, lower the heat, cover, and cook for 15 minutes.

Add the shrimp, oysters with their liquid, green onions and parsley; cook until the shrimp turn pink, about 3 minutes. Add the lump crab meat and season the gumbo, to taste. Serve with rice.

I must say that my mouth is watering just posting this recipe and I can only say one thing: Don't forget the bread and/or the crackers for dipping in the sauce.

This is some good Gumbo Beybeee **Creole Voice**