Wednesday, October 13, 2010

Starting to feel like Bubba Gump

I mean really, I have so many shrimp recipes! This weekend I decided to flip through the rest of my recipes to decide what I would cook for the next few posts. Of course I realized that I had already cooked the ones that sounded the best, so now I am left with some questionable recipes, mostly which are shrimp. Don’t get me wrong, I do love shrimp, but I have a feeling Rusty and I will be eating shrimp 1-2 times per week for the next few months :/

The recipe I chose for this week was an unlikely winner. I am typically not much of a Cajun food eater. Realistically I just don’t like the spice of Cajun food. I unwillingly chose Paula’s Shrimp Gumbo recipe and gave it a whirl. Well, let me tell you, it was awesome!!!

I pulled my cast iron skillet for the first time in many months to make this delectable treat. Did you know that you are not supposed to wash cast iron with soap? In order to prevent rusting we actually just scrub and rinse the skillet really well and after drying, rub it with a little oil to keep it “seasoned.” For more info on cast iron care check out the Lodge Cast Iron Use and Care page.

What it takes to make some “Lick the Bowl Shrimp Gumbo:”

Start out by heating a little Garlic Gold in your skillet. Add you chopped onions and celery and sauté well.

Add in your seasonings, broth and okra and let simmer for about 15 minutes. Paula says 30 minutes but again, I don’t like to sit and wait very often.

After adding your shrimp, mix up your cornbread and dollop it out all over the top.

Using oven mitts, put your skillet in the oven, and voila!

A holy cow mixture of yummy gumbo goodness!

Obviously I really like the dish, but how about the nutrition facts? Well, because I used a typical Jiffy mix, my gumbo was not as light as I had hoped. Next time I make this I will probably try to make cornbread from scratch to help cut back on calories, fat and salt. Again, the calories don’t seem all that different even though I added more veggies and cut back the fat. Either way, I only had this for dinner, so 3 calories weren’t too bad (even though I ended dinner with a Pumpkin Cheesecake Bite).

The breakdown:

Lick the Bowl Shrimp Gumbo Casserole
1 ½ cups chopped onion
1 cup chopped celery
2 tbsp Garlic Gold
2 bay leaves
½ tsp dried Thyme
1 tsp Mrs. Dash lemon pepper seasoning
1 tsp FNF seasoning (see recipe here)
2 cups 99% fat free chicken broth
2 cups diced tomatoes
16 oz package frozen okra, slightly thawed
2 cups shrimp, cleaned, peeled and deveined
¼ cup Egg Beaters
1/3 cup skim milk
1 box Jiffy Corn Muffin mix

In a large cast iron skillet, heat oil and sauté onion and celery until softened. Add all seasonings, stock and okra. Let simmer for 15 minutes. Add shrimp and cook for another 1-2 minutes. Remove from heat.

Heat oven to 400 degrees.

In a medium bowl, combine ingredients for corn muffins. Using a spoon, dollop mixture on top of gumbo, leaving center uncovered.

Carefully, put skillet in oven and bake for 15-20 minutes or until topping is lightly browned. Remove from oven and let cool for at least 5-10 minutes. Enjoy!


  1. Looks SO good!

    Did you know yesterday was National Gumbo Day? That was an expertly timed meal.

  2. So I adore shrimp gumbo...and I'm always a fan of this casserole looks/sounds delicious! Paula Deen always has some delicious recipes, and I would imagine that making your own cornbread mix to spread on top would help the nutrition improve even more!