Chunky Vegetable Gumbo with Shrimp Recipe

Summary

Preparation Time5 MinCooking Time35 Min
Ready In40 MinDifficulty LevelEasy
Health IndexHealthyServings4
CuisineCourse
MethodMain Ingredient
Interest Group

Ingredients

 Bacon slices6 , diced
 Chopped okra/1 package, 10 ounces frozen okra, chopped3 Cup (48 tbs) (Use Fresh)
 Vegetable oil1⁄3 Cup (5.33 tbs)
 All purpose flour1⁄3 Cup (5.33 tbs)
 Diced celery1 1⁄4 Cup (20 tbs)
 Chopped green onion3⁄4 Cup (12 tbs)
 Onion1 Medium, chopped to make 1/2 cup
 Garlic3 Clove (15 gm), finely chopped
 Yellow squash1 Small, thinly sliced
 Zucchini1 Small, thinly sliced
 Diced sweet green pepper1 Cup (16 tbs)
 Bay leaves2
 Chicken broth3 1⁄2 Cup (56 tbs)
 Finely chopped parsley1⁄4 Cup (4 tbs)
 Salt1⁄2 Teaspoon
 Pepper1⁄2 Teaspoon
 Thyme leaf1⁄2 Teaspoon, crumbled
 Ground hot red pepper1⁄4 Teaspoon
 Worcestershire sauce1 Teaspoon
 Medium shrimp1 Pound, shelled and deveined
 File powder3⁄4 Teaspoon

Nutrition Facts

Serving size

Calories 453 Calories from Fat 196

% Daily Value*

Total Fat 22 g34.5%

Saturated Fat 3.4 g16.8%

Trans Fat 0 g

Cholesterol 174.9 mg

Sodium 1055.2 mg44%

Total Carbohydrates 34 g11.3%

Dietary Fiber 8.9 g35.6%

Sugars 9.9 g

Protein 32 g63.4%

Vitamin A 54.1% Vitamin C 150.3%

Calcium 21.4% Iron 31.9%

*Based on a 2000 Calorie diet

Directions

1. Microwave the diced bacon, uncovered, in a 2-quart microwave-safe dish on Full Power for 3 minutes or until crisp. Remove the bacon with a slotted spoon and reserve.
2. Microwave the okra in the bacon drippings on Full Power for 7 minutes or until tender, stirring occasionally.
3. Microwave the oil in a 3-quart microwave-safe casserole, uncovered, on Full Power for 2 to 3 minutes or until hot. Stir in the flour until blended.
4. Microwave the flour mixture on Full Power for 7 to 8 minutes or until cinnamon-colored, stirring often. Stir in the celery, onion and garlic.
5. Microwave, uncovered, on Full Power for 4 minutes or until crisp-tender, stirring once. Stir in the okra mixture, the squash, zucchini, green pepper and bay leaves. Add the chicken broth, parsley, salt, pepper, thyme, red pepper and Worcestershire sauce, blending well. Cover the dish with vented heavy-duty microwave-safe plastic wrap.
6. Microwave on Full Power for 7 to 9 minutes or until the vegetables are tender, stirring occasionally. Stir in the reserved bacon and the shrimp. Cover.
7. Microwave on Full Power for 2 to 4 minutes or until the shrimp just begins to curl. Stir in the file powder, if you wish. Remove the bay leaves. Taste and adjust the seasonings.
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