Cajun Gumbo

• 分量: 8 servings
• 調理時間: 15 minutes
• 総時間: 1 hour 55 minutes

材料

2 pounds (907 grams) chicken thigh, (skinless)

salt and pepper, (to taste)

¼ cup (2 ounces) canola oil

8 ounces (227 grams) smoked sausage

¼ cup (57 grams) unsalted butter

½ cup (64 grams) flour

1 medium onion, (diced)

2 teaspoons (12 grams) minced garlic

1 medium green bell pepper, (diced)

1 cup (about 3 sticks) chopped celery

½ pound (227 grams) crab legs

1 tablespoon (12 grams) Creole Seasoning

1 tablespoon (or 1 cube) chicken bouillon powder

½ tablespoon (7 grams) smoked paprika

1 tablespoon (4 grams) thyme, (fresh or dried)

2 bay leaves

1 14- ounce can tomatoes, (chopped)

6 cups (1.5 liters) chicken stock (or substitute with water)

1 pound (454 grams) shrimp, (peeled and deveined)

1 tablespoon gumbo file

2 green onions (, chopped)

¼ cup parsley. (chopped)

手順

Lightly season the chicken with salt and pepper.

Heat the oil over medium heat in a heavy-bottomed Dutch oven. Then cook the chicken until browned on both sides, remove, and set aside. Add the sausage and brown, and then remove. Set aside.

Melt the butter and oil in a large Dutch oven or heavy-bottomed saucepan, then add the flour and stir until smooth.

Cook on medium heat, stirring continuously, for about 20-30 minutes or until it turns a rich dark brown color – just like chocolate. Don't walk away from the stove during this process, or it could burn.

When you have achieved your desired color, remove the Dutch oven from the stove and let it cool.

Return the Dutch oven to the stove. Add the onion, garlic, green pepper, and celery, and cook for 8-10 minutes–stirring frequently.

Then add chicken, sausage, crab legs, Creole seasoning, chicken bouillon or cubes, paprika, thyme, bay leaves, and let it cook for 5 minutes.

Follow with the canned tomatoes and about 6 cups of chicken stock, then bring it all to a boil and simmer it for 45-50 minutes. After that, add the shrimp and simmer for 5 more minutes.

Stir in file powder, green onions, and parsley. Adjust the soup's thickness and flavor with broth or water and salt.

栄養

• サービングサイズ: 480 g
• カロリー: 416 kcal
• 脂肪総量: 17 g
• 飽和脂肪: 7 g
• コレステロール: 148 mg
• ナトリウム: 602 mg
• 炭水化物総量: 18 g
• 食物繊維: 3 g
• 糖質総量: 2 g
• タンパク質: 37 g