Bunyan's Diabetic Shrimp Gumbo Recipe

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Bunyan's Diabetic Shrimp Gumbo

Paul Bushay

By
@chefbunyan

I just found this in my old recipe box a couple of weeks ago, so I tweeked and took it to Trudy, my new dietician, Kate retired last month and she and her husband moved up to Camp Verde, Trudy gave it her blessing so here it is!


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Serves:

6

Prep:

1 Hr 30 Min

Cook:

1 Hr

Method:

Stove Top

Ingredients

4 oz
vegetable oil
4 oz
all purpose flour
1 1/2 lb
raw, whole medium, head on, shrimp (31 - 50 cnt)
2 qt
water
1 c
diced onion
1/2 c
diced celery
1/2 c
diced green bell pepper
2 Tbsp
minced garlic
1/2 c
peeled, seeded. & chopped tomato
1 Tbsp
sea salt
1/2 tsp
freshly ground black pepper
1/2 tsp
dry thyme
1/4 tsp
cayenne pepper
2
bay leaves
1//2 lb
browned andouille sausage cut into 1/4 pieces
1 Tbsp
file powder

Directions Step-By-Step

1
Crank the oven up to 350 let it pre heat for 15 mins
2
Put the oil & flour in a heavy dutch oven, whisk to combine
3
Put the dutch oven on the middle rack and let 'er go for an hour & a half, whisking every half hour
4
Meanwhile back at the ranch, yank the heads off the shrimp, peel & devein them' putting the heads and shells in a 4 qt sauce pan
5
Put the shrimp in a bowl & stick 'em in the fridge
6
Add the 2 qts of water to the saucepan with heads & shells, bring it to a boil, then reduce the heat to low, and let this simmer for an hour or until it reduces by half
7
Brown the andouille, drain & set aside for use in step 14
8
After the stock has reduced, strain it into another container and 86 the heads & shells
9
When the roux is done, pull it from the oven, set it on a burner and crank it to medium high heat
10
Gently add the onions, celery, green peppers & garlic, cook for 7 mins. stirring constantly until the onions are translucent.
11
Add the tomatoes, salt, black pepper, thyme, cayenne pepper & bay leaves, stir to combine
12
Slowly add the shrimp stock whisking constantly
13
Turn the heat down to low, cover, & simmer for 35 mins
14
Turn off the heat, add the shrimp & sausage, stir to combine
15
Add the file powder, stirring constantly
16
Cover & let it sit for 15 minutes
17
Serve over steamed brown rice

About this Recipe

Course/Dish: Seafood
Main Ingredient: Seafood
Regional Style: Cajun/Creole
Dietary Needs: Diabetic