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New Okra And Meat Gumbo Recipe
|Seasoning mix||1 Teaspoon|
|Sweet paprika||2 Teaspoon|
|Onion powder||2 Teaspoon|
|Dried sweet basil||2 Teaspoon|
|Salt||1 1⁄2 Teaspoon|
|Garlic powder||1 1⁄2 Teaspoon|
|Dry mustard||1 1⁄2 Teaspoon|
|Dried thyme leaves||1 Teaspoon|
|Black pepper||1⁄2 Teaspoon|
|White pepper||1⁄2 Teaspoon|
|Ground cumin||1⁄2 Teaspoon|
|Flank steak||1 Pound, all visible fat removed and cut into 1/2-inch cubes|
|Chopped onions||3 Cup (48 tbs) (In All)|
|Chopped green bell peppers||2 Cup (32 tbs) (In All)|
|Sliced okra||4 Cup (64 tbs) (In All)|
|Chopped celery||2 Cup (32 tbs)|
|Apple juice||1 Cup (16 tbs)|
|Defatted beef stock||4 Cup (64 tbs) (In All)|
|All-purpose flour||1⁄2 Cup (8 tbs), browned|
|Minced fresh garlic||1 Teaspoon|
|Cooked long grain white rice||4 1⁄2 Cup (72 tbs)|
Serving size: Complete recipe
Calories 2862 Calories from Fat 303
% Daily Value*
Total Fat 32 g49.2%
Saturated Fat 12.1 g60.4%
Trans Fat 0 g
Cholesterol 120 mg
Sodium 5840.5 mg243.4%
Total Carbohydrates 468 g155.9%
Dietary Fiber 51.4 g205.5%
Sugars 67.9 g
Protein 152 g304.3%
Vitamin A 122.8% Vitamin C 692.4%
Calcium 124.3% Iron 213.7%
*Based on a 2000 Calorie diet
Sprinkle all surfaces of the diced flank steak evenly with 1 tablespoon of the seasoning mix and set aside.
Preheat a heavy 5-quart pot, preferably nonstick, over high heat to 350°, about 4 minutes.
Add 2 cups of the onions, 1 cup of the bell peppers, 2 cups of the okra, and all of the celery.
Cook, scraping the bottom of the pot occasionally to clear it of brown bits, until the vegetables start to stick, about 8 minutes.
Add the apple juice and remaining seasoning mix.
Stir and cook, checking the bottom of the pot occasionally for sticking, until all the liquid evaporates, about 8 minutes.
Add 1 cup of the stock and the browned flour, and mix until the flour is completely absorbed, the browned flour is no longer visible, and a loose paste forms, about 2 minutes.
Add the seasoned beef, stir, and cook, scraping the bottom occasionally as sticking occurs, for 2 minutes.
Add the remaining onions, bell peppers, okra, and the garlic.
Stir and continue to cook and scrape the bottom for 3 minutes.
Add the remaining 3 cups of stock, stir until well blended, and cook 10 minutes.
Serve over the rice.