Recipe Rehab: Seafood GumboPosted on Sep 30th 2010 1:00PM by Tanya Zuckerbrot
Erik Rank, Getty Images
On the Gulf Coast, seafood is often the highlight of many comfort food recipes. Seafood gumbo is a classic dish that traditionally starts with a high-fat butter and flour roux. Seasonings vary but can be quite high in sodium. Elaine and her husband, who are from Bay St. Louis, Miss., are trying to cut back on fat, sodium and sugar in order to lose weight and prevent further complications associated with heart disease and diabetes. Elaine has been eating seafood gumbo since she was a child, and it is the ultimate comfort food for her. However, she would like to learn how to how to cut the fat and sodium without sacrificing the flavor she loves.
In my rehab, I will keep the sodium content low but the flavor high by using a combination of herbs and spices. A low-sodium seafood stock or clam juice will help to further reduce the sodium, and a splash of dry white wine will add an additional layer of flavors. In order to preserve the flavor of the traditional roux, I will toast the flour without the butter, making a dry roux, so the flavor will be there but the fat will not.
Serve over hot brown rice for a complete, satisfying meal.
1 cup all-purpose flour
1 tablespoon olive oil
2 large onions, chopped
1 large green bell pepper, chopped
1/2 cup celery, chopped
6 cloves garlic, minced
1/4 cup dry white wine
2 cups tomatoes, chopped
2 cups sliced okra
4 cups low-sodium seafood stock or clam juice
1/4 teaspoon salt
1/4 teaspoon ground red pepper
1/4 teaspoon ground black pepper
1/4 teaspoon onion powder
1/4 teaspoon dried sage
1/4 teaspoon dried thyme
2 bay leaves
1 cup water
1 pound shrimp, shelled
8 ounces crab meat
1/2 teaspoon hot sauce or to taste
1. In a cast-iron skillet, toast the flour over medium heat. Stir occasionally with a wooden spoon until the flour is golden brown in color (about 20 minutes). Remove from heat and set aside
2. In a large pot, heat the oil and add the onions, green peppers and celery. Saute until tender then add the garlic and cook for another two minutes. Add the wine and heat until bubbling.
3. Add the tomatoes and okra. Cover and cook for about 5 minutes.
4. Add the seafood stock, salt, peppers, onion powder, sage, thyme and bay leaves. Bring to a boil.
5. Whisk together the toasted flour and water. Gradually add to pot while stirring. Reduce heat to a simmer and cook uncovered for about 30 minutes.
6. Add the shrimp and crab and cook for another 10 minutes until the shrimp has turned pink and is cooked through.
7. Remove the bay leaves and add hot sauce to taste.
8. Serve over hot cooked brown rice.
Nutrition Content (per serving):
291 calories, 6 g fat, 1 g saturated fat, 133 mg cholesterol, 28 g carbohydrates, 4 g sugars, 3 g fiber, 30 g protein, 585 mg sodium
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Celebrity dietitian and motivational life coach, Tanya Zuckerbrot, author of www.ffactordiet.com and founder of www.skinnyandthecity.com and www.theskinnyondietitians.com has helped thousands of people lose weight and keep it off with her program. Her philosophy? Tanya believes you should never sacrifice taste, even when you're eating healthy foods. Have a recipe in need of rehab? Send us your recipe!