Seafood gumbo

Seafood gumbo

Try this healthier Southern recipe from Nancy Waldeck, a chef at Cancer Wellness at Piedmont.

Ingredients:

  • 1 cup whole wheat flour

  • 1 tablespoon olive oil

  • 2 tablespoons smoked paprika

  • 2 cups chopped yellow onion

  • 1 cup chopped red pepper

  • 1/2 cup chopped celery

  • Sea salt and black pepper

  • 4 garlic cloves, grated

  • 1 (15-ounce) can diced fire-roasted tomatoes

  • 1 tablespoon Cajun seasoning

  • 4 cups veggie broth

  • 2 bay leaves

  • 8 ounces crab meat

  • 1 pound medium shrimp, peeled and deveined

  • 1 teaspoon to 1 tablespoon of hot sauce

  • To serve: Cooked brown or white rice, chopped parsley, sliced green onions

Step one

Place the flour in a 9- or 10-inch cast-iron skillet; cook over medium heat for 30 to 40 minutes or until nicely browned, stirring occasionally with a whisk. Remove from the heat.

Step two

Heat the oil in a stockpot. Add the paprika, onion, red pepper, celery and a good sprinkle of salt and pepper; sauté́ until vegetables are tender. Add the garlic and cook and stir until fragrant. Add the tomatoes, Cajun seasoning, stock and bay leaves, and bring to a boil. Gradually add the browned flour. Reduce heat; simmer, uncovered, for 20 minutes, stirring occasionally.

Step three

Remove and discard the bay leaves. Add the shrimp and cook for 3 to 4 minutes or until the shrimp just begin to turn pink. Add the crab and hot sauce. Taste and season with salt and pepper. Serve the gumbo over rice, garnished with chopped green onions.

Check out more recipes and nutrition tips from Cancer Wellness experts.

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