Bunyan's Diabetic Shrimp Gumbo Recipe

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Bunyan's Diabetic Shrimp Gumbo

Paul Bushay


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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1 Hr 30 Min
1 Hr
Stove Top


4 oz
vegetable oil
4 oz
all purpose flour
1 1/2 lb
raw, whole medium, head on, shrimp (31 - 50 cnt)
2 qt
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
bay leaves
1//2 lb
browned andouille sausage cut into 1/4 pieces
1 Tbsp
file powder


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

About this Recipe

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