Laura and Roger's Seafood Gumbo Recipe' Extraordinaire!

I won't swear to you that this is the best thing in the world for
diabetics (like me) but it is worth it! I corresponded with
 a number of  'Internet Chefs' ...and with a little trial and error
 found something truly enjoyable! Make it for someone you love!


"There's nothin' like Seafood Gumbo  to warm ya up on a frosty day!"

 Bon Appetite!

What you need to begin:

1 - large saucepan (this is for
the ROUX and it needs to
be large enough to
accommodate the contents
 of the mixtures of the two

2- large bowls (each bowl
 contains either the
mixture of the green
onions or white sweet
onions and should be
 prepared prior to starting the ROUX and set aside).

1- large covered pot
(this contains the stock
an should be prepared
and set aside prior to
starting the ROUX).

1) Combine the following ingredients into the large pot and set aside:

1 1/2 cups of chopped Parsley

2 1/2 cups sliced Okra

4 cups Chablis...preferably with ze screw top! (about 1 1/2 750 ml bottles)

4 cans vegetable stock

4 tablespoons Worcester Sauce

1 tablespoon Lemon

2 teaspoons Cayenne Pepper

2 tablespoons Tabasco Sauce

Note: most Gumbo uses Chicken stock...even in a 'shrimp gumbo' fact many chefs use chicken stock in all their soups...however, I don't like fat and some chefs--in fact-- prefer vegetable stock.

II) Making the ROUX

This is the secret of ze whole thing!

In a very very large saucepan, combine over a low flame and stir constantly for roughly 45 minutes over a low flame (medium or low medium setting).

5 cups bread flour

3 1/2 cups Oliver oil ( I prefer Bertolli)

Notes: Use a large wooden spoon to stir your ROUX. The mixture deepens from a light watery peanut color to a dark chocolate brown. Mix until you achieve a cottage cheese like consistency. (Most authentic ROUX is made with a variety of animal fats, particularly bacon grease. However, I  prefer the more 'healthy' alternative.)

III) Add to the roux the following mixture and continue to stir until the onions become transparent. This should have been prepared in advance and set aside until now.

6 cups diced onions (2 Valencia white onions)

3 cups bell peppers (2 large bell peppers)

3 cups celery (1 bunch celery)


IV) Pour in the following ingredients and continue to stir.

1/4 cup crushed garlic (add more if you are adventurous!)

2 cups green onions (about 10 bundles)

1 - 8 oz can of tomato sauce

1 - 15 oz can of diced tomatoes with green chilies

This should have also been prepared ahead of the ROUX and set aside.

V) Gradually add the mixture of the saucepan to the large pot...stirring constantly.
Let simmer for 45 minutes


VII) Add shrimp and crab and simmer for 30 minutes to 2 hours depending on the texture desired

12 - 6 oz cans of crab meat

2 lbs of cooked and pealed shrimp

ADD : salt and pepper to taste

SPECIAL NOTE: The shrimp and crab are a bit naturally salty and you may wish to try it out
 before you add more salt...however, normally I add two tablespoons of salt and 1/2 tablespoon
of black (or white) pepper.

NOTE ON RICE: I prefer UNCLE BEN's Converted Rice. I recommend either serving plain or
you might try either a Curry or a Saffron seasoning. The seasoning is not typical...but adds a
hint of color (yellow) and a slight taste which I enjoy!

VIII) Place a healthy serving of rice in a bowl or plate and ladle some of your exquisite GUMBO mixture over it...and sprinkle with a little 'file' powder' if desired! Bon Appetite'!

Celebrating 34 years!
Laura Anne Freberg, M.A., Ph.D.
Prepare Gumbo for Someone you Love!

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