Healthy Gumbo


2 tablespoons EVOO oil

1 ½ -2 cups all-purpose flour

1/2 pounds raw, whole, head-on medium-sized (31-50 count) shrimp

2 Chicken breast medium dice

4-6 sausage (Chicken, turkey or pork andouille) or any sausage you like

2 quarts chicken stock

2 cups diced onion

1 cup diced celery

1/2 cup diced poblano peppers

1 red bell pepper diced

1 yellow bell pepper diced

2 cloves minced garlic

1 tablespoon kosher salt

1 teaspoon freshly ground black pepper

1 small bunch fresh thyme

2 teaspoons Cajun seasoning

2 teaspoons creole seasoning

2 teaspoons Caribbean all-purpose seasoning

2 tablespoons complete seasoning

2 tablespoons file powder



Preheat the oven to 400 degrees F.

Place the flour into a baking sheet and bake until desired darkness, stirring with a fork every 10 min or so.

While the flour is baking, de-head, peel and devein the shrimp. Place the shrimp in a bowl and set in the refrigerator.

Once the flour done, carefully remove it from the oven and set it aside. In a Dutch oven pot or cast iron add the onions, celery, poblano peppers, bell peppers, and garlic and cook, moving constantly for 7 to 8 minutes or until the onions begin to turn translucent. Add half the seasonings, salt, black pepper, thyme, and stir to combine. Gradually add the chicken stock then the other half of the seasonings and taste before adding meat. Add the diced chicken, and sausage. Decrease the heat to low, cover and cook for 1hours stirring every 30 min. Turn off the heat, add the shrimp and stir to combine. Add the file powder while stirring constantly. Cover and allow to sit for 10 minutes prior to serving. Serve over rice.









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