Forrest Gumbo

  • ¼ cup wheat flour
  • 1 Tbsp. olive oil
  • 1 cup each chopped onions and chopped green bell pepper
  • ½ cup diced celery
  • 2 cloves garlic, minced
  • 3 cups fat-free chicken broth
  • 1 can (19 oz) tomatoes, drained, cut up
  • 1 cup diced okra or zucchini (see hint below)
  • 1 tsp. ground cumin
  • ½ tsp. each paprika, dried thyme, and dried oregano
  • ¼ tsp. black pepper
  • 1/8 tsp. cayenne pepper
  • 1 pound uncooked large shrimp, peeled
  • 3 cups hot, cooked brown or white rice

+Sprinkle flour over bottom of a small pie plate.  Toast at 400 for 15-20 minutes, until golden brown.  Stir once or twice during cooking time.  Remove from oven, transfer to a small bowl, and let cool.

+Heat olive oil in a large, non-stick saucepan over medium-high heat.  Add onions, green pepper, celery, and garlic.  Cook and stir until vegetables begin to soften, about 3 minutes.  Stir in toasted flour and cook for 1 more minute.  Add broth and mix well.  Add drained tomatoes, okra, cumin, paprika, thyme, oregano, pepper, and cayenne.  Bring to a boil.  Reduce heat to low.  Cover and simmer for 20 minutes, stirring occasionally.

+Add shrimp and simmer for 5 minutes until shrimp is cooked through.  To serve, spoon rice over bottom of individual serving bowls.  Ladle gumbo over top.  Serve hot.

Makes 6 servings.