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A Southern favorite, this gumbo is a lighter, Creole-style version.

Serves 8

Gumbo is thought to have originated in Louisiana and often includes shellfish. However, there are many variations, including chicken, beef and pork such as ham, bacon or sausage. This recipe uses shrimp and crab.

Have all the ingredients prepared and measured before starting this recipe. It is also helpful to serve in heated bowls.

In a large, heavy pot, make a roux by heating the oil over medium heat and slowly whisking in the flour. Cook the roux, whisking continuously, until flour is the color of milk chocolate. Do not burn.

Stir in the chopped vegetables, Creole seasoning and garlic. Continue stirring and cooking until vegetables are softened and roux is evenly distributed over the vegetables, about 5 minutes.

Add the fish stock and bay leaves. Increase heat and bring to a slow boil. Reduce heat to low and simmer, uncovered, for about 30 minutes.

Sprinkle shrimp with paprika.

Add crabmeat and shrimp to the gumbo base. Cook until shrimp is pink, about 5 minutes.

Serve over brown rice and top with chopped parsley. To make the gumbo a bit spicier, serve with hot sauce.

• 6 tablespoons canola oil
• 1/2 cup all-purpose flour
• 1 cup chopped yellow onions
• 1 cup chopped celery
• 1 cup chopped green bell pepper
• 2 chopped tomatoes
• 1 cup okra (frozen OK)
• 1 tablespoon Creole seasoning
• 2 cloves minced garlic
• 6 cups fish stock
• 2 bay leaves
• 1 pound peeled shrimp (16 to 20 count)
• 1/2 teaspoon smoked paprika
• 2 cans crab meat (about 6 ounces)
• 2 cups cooked brown rice
• 1 cup chopped parsley

DASH Eating Plan Servings

Diabetes Meal Plan Choices

Mayo Clinic Healthy Weight Pyramid Servings

Nutritional analysis per serving