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.
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).
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!