Nita’s Healthy Seafood Gumbo Recipe

Featured on New Orleans Fox 8 News!

Seafood Gumbo

2 tsp Pecan or olive oil
2 med onions  (2.5 cups)
2 med bell peppers (2 cups)
4 stalks celery (1 cup)
6 toes garlic
2 whole Gumbo crabs, break in 4 pieces
2 diced tomatoes or 1 can diced tomatoes
Shrimp or seafood stock 3 quarts
Oil less roux (see below)
Shrimp 2-3 lbs, peeled and marinated in hot sauce and your favorite Creole seasoning.
Crab claw meat
3 tbl fresh Parsley
3 stalks Green onion, diced
Salt and pepper to taste.

Put oil in pot. When it’s heated move around until the bottom is coated. Put in the onion, bell pepper, celery. Cook till the trinity starts to caramelize, add gumbo crabs and cook until trinity is browned. Add diced tomatoes and garlic. Cook about 1 minute. Add stock and bring to a boil. Whisk in the dry roux and simmer for 45-60 minutes with lid on. Add the shrimp, crab claw meat, parsley and green onion. Salt and pepper to taste.Serve.

Oil less roux
Preheat oven to 375 ( Sometimes, I do this in my toaster oven)
Put in flour, I’ll make 2-3 cups at a time.
Bake, stirring every 7-10 minutes until desired darkness. At least 45 minutes.
Can keep in jar until needed.

http://www.fox8live.com/story/18824835/healthy-gumbo

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Nita’s Healthy Recipes

Crawfish or Shrimp Etouffee 

1/4  c pecan oil
1/3 c flour

1 med onion
3 stalks celery
1 red bell pepper
2 green bell pepper
4 cloves of garlic

1  large or 2 medium tomatoes chopped or diced can tomatoes
2 tsp  worcestershire sauce
3-4 cups shrimp stock

2 stalks green onion chopped
4-5 tbl of parsley, chopped
1 tbl hot sauce of choice
2 tbl  plus 1 tbl creole seasoning of choice

Puree onions, celery, bell peppers and garlic in food processor. Put peeled crawfish or shrimp in bowl, marinate with hot sauce and 2 tbl creole seasoning.
Make the roux: On medium heat put pecan oil and flour in a cast iron pot. Stir constantly until it reaches a light medium brown.
Add the pureed holy trinity. Cook, caramelize, the trinity. Scape the bottom of the pot because it will stick to the bottom. Add 1 tbl creole seasoning Keep scraping. Cook down until the trinity glides along the bottom of the pot as whole.
 Add tomatoes and worcestershire sauce, stir until combined.
Add stock, stir, put top on and simmer 10-15 minutes.
Add parsley, green onions and crawfish or shrimp. Cook with top off 5 -10 minutes. Salt and season with creole seasoning to taste.
Serve over brown rice.

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Light Tomato Basil Pasta

3 medium to large tomato
5  cloves garlic, if large cut in 1/2 or 1/4
2 tbl Olive oil
2 tbl basil chopped
2  tbl Italian seasoning
1 package cooked wheat pasta, salt water
Salt
Crushed red pepper

Cut tops off of tomatoes, stuff tomato sections with garlic.  Sprinkle top with olive oil. Put tomato on grill or in 350 degree oven.
Cook pasta according to directions. Put pasta in large bowl or back in pot.
Cook tomato until skin starts to split. Put tomatoes in bowl with pasta, upside down. Pull off skin, discard skin. Add Italian seasoning and basil. Cut up tomato and toss. If necessary add olive oil. Salt and crushed red pepper to taste.