Makes: About 6 Cups (6 Servings)
- 2 tablespoons olive oil
- 2 tablespoons all-purpose flour
- One 14-to 15 ounce can diced tomatoes, with juice
- 2 cups Homemade chicken broth, Vegetable broth, or canned
reduced-sodium chicken broth
- 1 large onion, coarsely chopped
- 1 cup sliced carrot
- 1 cup sliced celery
- 2 cloves garlic, minced
- 1 bay leaf
- 1 tablespoon chopped fresh thyme, or 1 teaspoon dried thyme
- 1/4 teaspoon salt
- 1/4 teaspoon freshly ground pepper
- 1/8 teaspoon hot pepper sauce
- 3 cups sliced fresh okra, or one 10-ounce package frozen sliced
okra, partially thawed to separate
- 1 large green bell pepper, cored, seeded, and coarsely chopped
- 2 teaspoons file gumbo powder
- 1/2 cup chopped fresh parsley
Heat the oil in a large non-stick saucepan or Dutch oven over medium
heat. Add the flour; cook and stir until a reddish brown roux forms,
about 5 to 6 minutes.
Gradually stir in the tomatoes with their liquid and the broth; bring to
a boil. Stir in the onion, carrot, celery, garlic, bay leaf, thyme,
salt, ground pepper, and pepper sauce. Reduce the heat; cover and simmer
30 minutes, or until the carrot is almost tender.
Add the okra, green pepper, and file gumbo powder. Cover and simmer 15
minutes more, stirring occasionally.
Discard the bay leaf. Sprinkle with parsley at serving time.
Chunky Haddock Gumbo
* ½ green pepper, chopped
* ½ cup each basil, oregano and thyme
* 2 carrots, diced
* 2 tsp Cajun seasoning
* 1 stalk celery, chopped
* 1 bay leaf
* 2 onions, chopped
* ¼ cup uncooked long grain rice
* 1 (400 g) pkg. HIGH LINER Frozen Haddock Fillets, thawed
* 1 tsp salt
* 2 cloves garlic, minced
* 1 tbsp butter
* 1 (28 oz/796 mL) can diced tomatoes, with liquid
1 Cut thawed fish block into chunks; set aside.
2 In large saucepan, cook onions, celery, carrots, green pepper and garlic in butter until softened, about 5 minutes.
3 Add remaining ingredients (except fish) and 3 cups/750 mL water and bring to a boil.
4 Reduce heat, cover and simmer for 20 minutes or until vegetables are tender and rice is cooked.
5 Add fish and cook 5 minutes longer or until fish is opaque.
6 Remove bay leaf and serve with crusty bread.
Recipe By :National Heart, Lung and Blood Institute
Serving Size : 6 Preparation Time :0:20
Categories : entree poultry
Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
2 1/2 pounds skinned chicken -- cut up
8 cups water
1/8 teaspoon chili powder
1/8 teaspoon pepper
1/4 cup onion -- diced
1/2 cup brown rice
1/4 cup dried parsley -- chopped
10 ounces frozen okra
2 celery stalk -- diced
3 carrot -- diced
1/2 green bell pepper -- diced
10 ounces frozen corn
1 pound tomato -- chopped
Cover chicken with water (about 8 cups) and simmer for 20 minutes.
Turn off heat. Remove chicken pieces from stock. Remove meat from
bones and dice meat. Skim fat from broth. Add meat and remaining
ingredients to broth and simmer until rice is cooked and vegetables
are tender (about 1 hour). If thicker broth is desired, blend 2-4
tablespoons water with 1-2 tablespoons cornstarch and mix into
broth, heating until thickened.
Black-Eyed Peas and Gumbo
1/3 cup vegetable oil
1/3 cup all-purpose flour
2 tablespoons vegetable oil
1 1/2 cups chopped okra
1 cup chopped onion
3/4 cup chopped celery
3 cloves garlic, peeled and minced
4 cups water
2 cups chopped tomatoes
1/3 cup chopped fresh parsley
1 1/2 teaspoons salt
1/2 teaspoon dried thyme
1/4 teaspoon cayenne pepper
1/4 teaspoon ground black pepper
2 bay leaves
1/2 pound cooked turkey ham, cubed
1 (15.5 ounce) can black-eyed peas
1. Heat 1/3 cup oil in a medium saucepan over medium low heat, and whisk in
flour. Whisking constantly, cook 5 to 7 minutes, until a golden brown roux has
2. Heat 2 tablespoons oil in a large, heavy saucepan over medium high heat. Stir
in okra, onion, celery, and garlic, and cook 10 minutes, or until tender.
3. Thoroughly blend roux into the vegetable mixture. Stir in water, tomatoes,
parsley, salt, thyme, cayenne pepper, pepper, and bay leaves. Bring to a boil,
reduce heat, and simmer 20 minutes, stirring occasionally.
4. Mix in turkey ham, and continue cooking 15 minutes, until tender.
5. Stir in black-eyed peas, and continue cooking until heated through.