Hearty Shrimp Gumbo

Ingredients:

• 1⁄4 cup All purpose flour
• 1 tbsp Butter
• 1 cup Onions, chopped
• 1 cup Green bell peppers, chopped
• 1⁄2 cup Celery, diced
• 1 clove Garlic, minced
• 3 cups Reduced sodium chicken broth
• 19 oz. Can of tomatoes, drained and chopped
• 1 cup Okra or zucchini, diced
• 1 tsp Ground cumin
• 1⁄2 tsp Paprika
• 1⁄2 tsp Dried thyme
• 1⁄2 tsp Dried oregano
• 1⁄4 tsp Salt
• 1⁄4 tsp Black pepper
• 1/8 tsp Cayenne pepper
• 1 lb. Large shrimp, uncooked
• 4 cups Brown rice, hot and cooked

Directions:

1. Preheat oven to 400ºF.
2. Sprinkle flour over the bottom of a small pie plate and toast for 15-20 minutes, or until golden brown. Stir once or twice during cooking time. Remove from oven, transfer to a small bowl and let cool.
3. Melt butter in a large non-stick saucepan over medium-high heat. Add onions, green pepper, celery and garlic. Cook and stir until vegetables begin to soften, about 3 minutes. Stir in toasted flour and cook for 1 more minute.
4. Add broth and mix well. Add drained tomatoes, okra, cumin, paprika, thyme, oregano, salt, pepper and cayenne. Bring to a boil and reduce heat to low. Cover and simmer for 20 minutes, stirring occasionally.
5. Add shrimp and simmer for 5 more minutes. To serve, spoon rice into individual serving bowls and ladle gumbo over top. Serve hot.

Notes:
Nutritional information per serving: Protein 23.1g Total Fat 4.3g Carbohydrates 43.1g Calories 308 Sodium 667mg Cholesterol 152mg