Categories

Content Type

Sources

Quick Fix: A quick fix for gumbo fans

By Linda Gassenheimer, McClatchy-Tribune News Service, Source: MCT News Service

My husband always talks longingly about his Aunt Helen Rose's Chicken Gumbo. I mentioned to her that I wish I could make her famous dish, but it takes too long, so she sent me this quick version. My husband's verdict is that it's great.

The key to good gumbo is cooking the oil and flour together to form a rich, light brown roux. This gives the gumbo its distinctive flavor. Okra gives gumbo its texture. When cooked, okra gives off a thick liquid that acts as a thickener for soups and sauces. Use fresh okra if you can. It's available in most supermarkets.

This dish improves with age, so if you have time, make extra and freeze for another quick dinner.

Although it is tasty, my gumbo makes no claims to authenticity.

This meal contains a total of 574 calories per serving with 23 percent of calories from fat. 

     Helpful Hints: 
     _Ask the butcher to cut the chicken into a few pieces.
     _Frozen okra may be substituted for fresh.
     _Minced garlic can be found in the produce section of the market.
     Countdown: 
     _Make gumbo. 
     _While gumbo cooks, make rice. 
     ___
     AUNT HELEN ROSE'S CHICKEN GUMBO
     Vegetable oil spray 

3/4 pound skinless chicken breast with bones, cut into several pieces 

     1/4 pound okra, thinly sliced (about 1 cup)
     1 cup frozen chopped/diced onion 
     1 cup frozen/diced green bell pepper 
     1 celery stalk, sliced (1/2 cup) 
     1 teaspoon minced garlic
     1 tablespoon canola oil 
     1 tablespoons flour 
     2 1/2 cups water 
     1/4 teaspoon cayenne pepper 
     1 cup canned diced tomatoes, drained 
     1/2 cup frozen lima beans 
     4 large cooked shelled shrimp (1/4 pound) 
     Salt and freshly ground black pepper
     For the table: 
     Worcestershire sauce 
     Hot pepper sauce
      

Heat a large nonstick sauce pan over medium-high heat and spray with vegetable spray. Brown chicken on all sides, about 2 to 3 minutes. Remove chicken and set aside. Add okra, onion, bell pepper, celery and garlic to the pan. Saute 3 minutes. Remove vegetables and set aside. Add oil, then flour. Blend well and cook slowly until flour is a rich brown color. Add water, little by little, stirring to remove any lumps. Bring to a simmer. Add cayenne and tomatoes and return vegetables to the pan. Mix well and add lima beans and chicken. Cover and simmer 8 to 10 minutes. A meat thermometer should read 165 degrees. Add shrimp, cover and remove from heat to warm shrimp while you make the rice. Add salt and pepper to taste to the gumbo, then spoon rice into large soup bowls and serve gumbo on top. Serve Worcestershire and hot pepper sauce at the table. Makes 2 servings.

Per serving: 454 calories (26 percent from fat), 13.2 g fat (1.8 g saturated, 6.5 g monounsaturated), 167 mg cholesterol, 46.2 g protein, 39.4 g carbohydrates, 8.6 g fiber, 479 mg sodium.

___

BROWN RICE 

1 package microwaveable brown rice

Salt and freshly ground black pepper

Cook rice according to package instructions. Measure 1 cup cooked rice and save the remaining rice for another meal. Add salt and pepper to taste. Serve with the gumbo. Makes 2 servings. 

Per serving: 120 calories (13 percent from fat), 1.7 g fat (0.3 g saturated, 0.5 g monounsaturated), no cholesterol, 2.5 g protein, 19.5 g carbohydrates, 1.0 g fiber, 8 mg sodium.

___ 

SHOPPING LIST

Here are the ingredients you'll need for tonight's Dinner in Minutes.

To buy: 3/4 pound skinless chicken breast with bones, 4 large shrimp (about 1/4 pound), 1/4 pound okra, 1 package frozen chopped/diced onion, 1 package frozen chopped/diced green bell pepper, 1 small bunch celery, 1 small can diced tomatoes, 1 package microwaveable brown rice and 1 small bag frozen lima beans.

Staples: Flour, canola oil, minced garlic, vegetable oil spray, Worcestershire sauce, hot pepper sauce, cayenne pepper, salt and black peppercorns. 

___

Linda Gassenheimer is the author of 14 cookbooks including her newest, "The Flavors of the Florida Keys" and "Mix 'n Match Meals in Minutes for People with Diabetes." Visit Linda on her web page at www.DinnerInMinutes.com or e-mail her at Linda@DinnerInMinutes.com.

,,,

(c) 2012, Linda Gassenheimer.

Distributed by MCT Information Services

,,,,,

PHOTO (from MCT Photo Service, 202-383-6099): quickfix