Ocean Treasure Gumbo

Featured in the Honolulu Star-Advertiser on April 27, 2016.
Recipe compliments of Patti Milburn, HPCF Board Member.

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Ingredients:

Ocean Treasure Gumbo

  • 8 slices of lean bacon
  • 1/4 pound boneless-skinless chicken breast, cubed
  • 1/2 cup flour
  • 1 cup celery, chopped
  • 2 cups fresh or frozen okra
  • 1/2 cups Worcestershire sauce
  • 1/2 teaspoon each of dried thyme and basil
  • Ground pepper to taste
  • 1/2 cup each of red bell pepper, chopped cilantro
  • 2 cloves garlic
  • 2 (8 ounce) cans diced tomatoes (fire-roasted variety)
  • 1 (14 ounce) can low-sodium chicken broth
  • 2 bay leaves
  • 1 pound shrimp, cleaned and deveined
  • 12 small oysters, cleaned
  • 1/2 teaspoon bay seasoning
  • Cooked basmati rice
  • Hot pepper sauce optional or to taste

Directions:

In a large pot, cook bacon until crispy. Remove, drain, and crumble; set aside. Add chicken and saute for 2 minutes; remove and set aside. Gradually add flour and stir until mixture is medium brown. Add remaining ingredients, except the shrimp, oysters, bay seasoning and rice. Cook on medium for 20 minutes; add shrimp and oysters. Cover and simmer for 15 minutes. Return chicken and bacon to pot; stir in bay seasoning; serve over rice. Add optional hot pepper sauce. Makes 6 servings.

Approximate Nutrient Analysis per serving (leanest bacon and not including rice):
250 calories, 6 g fat, 1.5 g saturated fat, 145 mg cholesterol, greater than 1200 mg sodium, 24 g carbohydrate, 4 g fiber, 6 g sugar, 25 g protein

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