Gramercy Crawfish Gumbo

Traditionally gumbo starts with a roux - a mixture of flour and fat that's cooked slowly until browned. In this recipe, named for a small town in Louisiana, you brown the flour in the oven. This technique provides a deep, nutty flavor without the fat.

Yield: 8 servings (serving size: 1 1/3 cups gumbo and 3/4 cup rice)

Ingredients

• 1/2  cup  all-purpose flour
• 1/4  cup  vegetable oil
• 1  cup  finely chopped onion
• 8  cups  water
• 1 1/2  cups  sliced okra pods (about 6 ounces)
• 1/4  cup  finely chopped green bell pepper
• 1/4  cup  chopped fresh parsley
• 1/4  cup  chopped celery leaves
• 2  to 3 tablespoons All That Jazz Seasoning
• 2  teaspoons  salt
• 8  garlic cloves, minced
• 1  (14.5-ounce) can stewed tomatoes, undrained
• 2  cups  cooked crawfish tail meat (about 12 ounces)
• 1  cup  lump crabmeat, shell pieces removed (about 1/3 pound)
• 1  teaspoon  hot sauce
• 6  cups  hot cooked rice
• Chopped fresh parsley (optional)

Preparation

Preheat oven to 350°.

Lightly spoon flour into a dry measuring cup; level with a knife. Place flour in a 9-inch pie plate; bake at 350° for 45 minutes or until lightly browned, stirring frequently. Cool on a wire rack.

Heat oil in a large Dutch oven over medium-high heat. Add onion; sauté 4 minutes. Stir in browned flour; cook 1 minute, stirring constantly. Gradually stir in water and next 8 ingredients (water through tomatoes); bring to a boil. Reduce heat; simmer 1 hour.

Stir in crawfish, crabmeat, and hot sauce. Bring to a boil; reduce heat, and simmer 25 minutes. Serve gumbo with rice; sprinkle with parsley, if desired.

Nutritional Information

Calories:

334 (22% from fat)

Fat:

8.2g (sat 1.2g,mono 1.9g,poly 4.4g)

Protein:

15.8g

Carbohydrate:

48.8g

Fiber:

2.8g

Cholesterol:

71mg

Iron:

3.2mg

Sodium:

838mg

Calcium:

107mg