Hearty Healthy Shrimp Gumbo

Taken from Tampa Bay Metro Magazine March 2007 edition.

• Ready In: 1 hr 20 mins
• Serves: 6

Ingredients

• 2  tablespoons all-purpose flour
• 2  teaspoons olive oil
• 1  medium onion, chopped
• 1  medium green bell pepper, chopped
• 1 -1 1⁄2 medium celery rib, sliced
• 14 1⁄2 ounces diced tomatoes, undrained
• 10  ounces  frozen sliced okra, thawed (about 2 cups)
• 2  bay leaves
• 1  tablespoon Worcestershire sauce
• 1  teaspoon sugar
• 3⁄4 teaspoon dried thyme, crumbled
• 4  ounces  canned  fat-free low-sodium chicken broth
• 1  lb fresh shrimp or 1  lb  frozen peeled  medium raw shrimp, thawed if frozen
• 1  tablespoon olive oil
• 3⁄4 teaspoon salt
• 1⁄4 teaspoon  red hot pepper sauce
• 1  cup  uncooked instant brown rice or 1  cup white rice

Directions

1. Heat a Dutch oven over medium heat.
2. Cook the flour for 1 to 1.5 minutes or until beginning to turn off-white, stirring constantly. Do not overcook.
3. Transfer to a plate.
4. Add 2 teaspoons oil to the pot and swirl to coat the bottom.
5. Cook the onion, bell pepper, and celery for 5 minutes, stirring frequently.
6. Stir in the undrained tomatoes, okra, 10 1/2 oz. broth, bay leaves, Worcestershire sauce, sugar, and thyme.
7. In a jar with a tight-fitting lid, combine the remaining broth and the reserved flour.
8. Cover and shake until completely blended.
9. Stir into the tomato mixture.
10. Bring to a boil over high heat.
11. Reduce the heat and simmer, covered, for 25 minutes, or until the okra is very tender and the mixture has thickened, stirring frequently.
12. Stir in the shrimp.
13. Cook, covered, for 5 minutes, or until the shrimp turn pink.
14. Remove from heat.
15. Stir in 1 tablespoons oil, salt, and hot pepper sauce.
16. Let stand for at least 15 minutes.
17. Discard the bay leaves.
18. Meanwhile, prepare the rice using the package directions.
19. To serve, spoon the rice into soup bowls.
20. Ladle the gumbo over the rice.
21. The flavor will improve if the gumbo is refrigerated overnight.