Low Carb Roux-Less Okra Gumbo

Low Carb Roux-Less
Okra Gumbo

Note from Cheri:
The recipe and text below are reprinted with permission from Cajun Low Carb by Jude W. Theriot (2005, Pelican Press). The author, a professional Louisiana chef, takes low carb cooking to new places in this inspired collection that highlights Cajun favorites along with delicious low carb takes on lots of traditional American fare.

Cajun Low Carb, more delicious free sample recipes, and discount ordering information.


Lagniappe:
This is a great gumbo, just not one we are very familiar with here in Cajun country. We usually make a dark brown roux, but when you are watching carbs, a roux is pretty much impossible. This is a great alternative. Instead of using flour to thicken the gumbo, the okra does the trick. Try it - you'll like it, especially when you are longing for the taste of good gumbo.


3 tablespoons peanut oil
2 lbs. fresh okra, sliced crosswise
3 tablespoons vegetable oil
6 medium onions, chopped
1/2 lb. ham, chopped
1/2 lb. smoked sausage, cut into circles
1 quart seafood stock or chicken stock
1 can (8 oz.) tomato sauce
3 lbs. shrimp, peeled and deveined
4 cleaned crabs






Serves 10

In a medium heavy skillet, over medium-high heat, add the peanut oil and sauté okra, stirring constantly, until the okra begins to dry, about 40 minutes. The slime will be gone.

In a large gumbo pot, add the vegetable oil and sauté the onions until they become clear. Add the ham and sausage and cook for 15 minutes more, stirring often. Add the okra, seafood or chicken stock, and tomato sauce and simmer for 20 minutes, stirring often, over medium heat. Add the shrimp and crabs and cook for 15 more minutes, stirring often. Serve hot.

Total carbs per serving: 16.8 g
Net carbs per serving: 12.3 g
Calories per serving: 430



Cajun Low-carb
Author(s): Jude W. Theriot
Publisher(s): Pelican Publishing Company
Binding: Hardcover
There is more to Cajun food than gumbo! There are books available...............



But another, ever changing, source is to check out the internet. Search under "Cajun" and a number of sites dedicated to Cajun food appear.



This recipe was sent by Ann Savoy - great Cajun musician and author of "Cajun Music. A Reflection of a People." Recently she has also started working for Vanguard Records in the States and is currently involved with a project featuring several famous names doing their versions of Cajun songs..... Watch this space!!!! Anyway, Ann says that this is a recipe used by Cajuns to replace gumbo in the hot summer time.



Okra and Tasso Gumbo

2lbs thinly sliced okra

1 or 2 tablespoons of oil

1 cup chopped onions

3 tablespoons tomato paste

1/4 lb chopped tasso (may substitute lean ham chunks or very lean smoked sausage)

2 chopped fresh tomatoes

1 teaspoon salt

cayenne pepper

black pepper

5 cups water



Put the oil in a heavy skillet and saute the sliced okra. Use a spatula to flip it until it is tender and the "slimy" part nearly disappears. Add the onion and saute until clear. Add the rest of the ingredients and simmer until everything is cooked. Season it with the amount of salt and pepper you like. If you want, you can add some skinned chicken breasts and cook them in the okra broth until well done, or if you don't like meat, the okra, onions and tomatoes make a delicious vegetarian version of this dish. The okra serves as a thickener so you don't need to add roux to this gumbo. Serve it over fresh, hot rice with a cool cucumber salad.



Mange bien!



Here's a personal recommendation and particular favourite - given to me by Christine Balfa and Dirk Powell last time they came round and cooked me a meal. For a true multi-cultural experience I prefer to wash it down with a nice French red wine in winter, or a chilled dry Rosé in summer... but purists may wish to choose chilled Bud or bourbon and coke!







Terre Haute House Salad and Etouffée

For the Salad

1 bag fresh spinach

1-2 heads romaine lettuce

½ red onion (diced or thinly sliced)

Feta cheese - crumbled - to taste

calamata olives - to taste

2 slices fatty bacon - fried crisp and crumbled (optional).

Dressing

olive oil

balsamic vinegar

minced garlic

chopped basil (optional).



Mix thoroughly & allow to stand.

Mix all the ingredients including the dressing together and then top with the crisped bacon pieces (if using).



Etouffée

1½ lbs seafood (prawns, scallops, crawfish(!), fish pieces)

OR chicken breast pieces

½ lb sliced, spicy smoked sausage (optional)

2 onions diced

1 large green pepper diced

8 cloves garlic (crushed)

butter & olive oil

1 can cream soup (onion or mushroom variety if using seafood, chicken variety if using chicken)

marsala wine (optional)

water

spices - paprika, cayenne pepper, cajun seasoning, black pepper - all to taste.



Heat the butter and oil in a pan. If using the sausage, brown this thoroughly first of all and set aside. Add the onions and pepper and sauté until very soft. Add the garlic and continue to fry for several minutes. Add the spices mixture and sauté for a few more minutes. Add the tin of soup and a little water and stir thoroughly adding salt to taste. Mix well, and if using the sausage, add this now. Add raw seafood or chicken and simmer until cooked. Just before it is done, add a splash of marsala wine if desired. Remove and serve, garnishing with chopped green onion. Serve with rice and the Terre Haute House Salad.