Seafood Gumbo Recipe

3/4 cup vegetable oil
3/4 cups all-purpose flour
1/2 teaspoon dried thyme
1/2 teaspoon dried basil
1 bay leaf, crushed
1 tablespoon salt
3/4 teaspoon cayenne pepper
1/2 teaspoon coarsely ground black pepper
1/2 cup diced celery
1/2 cup diced bell pepper
1/2 cup diced white onion
1 cup sliced okra (about 1 pound)
4 garlic cloves, minced
1 quart reduced-sodium chicken broth
1 quart clam juice
1 1/2 pounds small or medium shrimp, peeled, shells reserved
1 (14-ounce) can fire-roasted tomatoes
2 cups fresh oysters, drained
1 pound lump crabmeat, shell pieces removed
1 pound frozen crawfish tail meat
8 cups cooked white rice
4 green onions, chopped

1. Heat oil in a large stockpot over medium-high heat. Stir in flour; cook until smooth and darkened (about the color of a penny). Add thyme and next 10 ingredients (thyme through garlic). Cook until vegetables are tender. Remove from heat and cool about 30 minutes.
2. Bring chicken broth, clam juice and reserved shrimp shells to a boil in a large pot. Cook 10 minutes. Remove shrimp shells, and reserve stock.
3. Add vegetable mixture to stock and blend well. Cook until thickened. Add tomatoes, oysters, crab, crawfish and shrimp. Simmer 20 to 30 minutes. Serve over rice; sprinkle with green onions. Serves 16.

"Room in the Bowl," December 2009.

Per serving: 360 calories, 13g fat, 155mg chol., 27g prot., 33g carbs., 2g fiber, 1100mg sodium.