Friday, April 15, 2011

Gumbo in the garden

Can you say nervous? We went to our friends home for dinner. Last time I took a dish using one of my own recipes I had everyone running for water because I'd added too much pepper. I was worried that I'd blow it again, but I volunteered to bring a pot of gumbo and a side of cornbread. And it passed the 'Bill' test. Bill shoots from the hip, if he doesn't like it, he won't sugar coat it. Much to his wife's mortification.

Without further ado:
Shrimp & Sausage Gumbo 8 / 1 cup servings
1 lb Shrimp (tail off)
3 links Sausage (Andouille or Cajun)
1 Medium onion chopped
1/2 cup Green Bell Pepper Chopped
1/2 cup Red Bell Pepper Chopped
2 clove garlic
1 12 oz. pkg of Okra (fresh if you can find it)
1 bunch of green onions chopped
1 stalk celery sliced
3 medium tomatoes chopped
1/2 cup flour
4 oz butter light
4 cups water
4 tsp tomato bouillon
2 Tablespoons Cajun Spice Mix (See below)
In large pot, melt butter and blend in flour simmer until darkened. Add drained and thawed okra. Gradually add all the vegetables. Add browned sliced sausage. While mixture is simmering in another saucepan bring water to boil, then add in bouillon. Mix and pour over vegetables mix in large pot. Add spices and bring to a boil turn down to simmer for about 60 minutes. Add shrimp and simmer another 30-40 minutes.
1 cup 327 calories, Total Fat 21g, Saturated Fat 8g, Cholesterol 129mg, Sodium 530mg, Carbohydrate 13g, Dietary fiber 2g, Sugars 4g, Protein 21g, Vitamin A 30%, Vitamin C 55%, Calcium 8% and Iron 12%

Cajun Spice Mix I found this on About.com (I added a bit more Cayenne to mine)
Mix the following pour into a jar with a tight lid and store in dry place. 1 TBSP servings (13 calories)
1 Tbsp Oregano
1 Tbsp Coriander
1 tsp Cayenne pepper
2 tsp thyme
1/4 tsp cumin
1/4 tsp white pepper
1/3 cup Kosher Salt
1/4 cup Chili Powder
1/4 cup Paprika
1 Tbsp Onion Powder
1 Tbsp black pepper
1 Tbsp basil

Honey Corn Muffins 9x11 pan - 12 servings
2 Cups Flour
1/2 cup sugar
1 1/2 cup Cornmeal (Yellow)
1/2 cup Honey
3/4 cup Half n Half fat free
1 egg
8 oz Butter light
21/2 Tsp baking Powder
1/4 tsp Allspice
Back 375 for 20 -25 minutes (depending on oven)
1/12 piece - serving
Calories 350, total Fat 15g, Saturated Fat 7g, Cholesterol 20mg. Sodium 155mg, Carbohydrate 49g, Dietary Fiber 2g, Sugars 21g, Protein 4g. Vitamin A 15%, Calcium 2% and Iron 9%

Pour Gumbo or Rice or add a bit to the center. Ribs complements nicely for a southern flavor. Pairs well with a Riesling.

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