Seafood and Chicken Gumbo

 Fresh okra is seasonal (late spring until first freeze), but you can also use frozen okra in this yummy recipe. If so, eliminate step 1 below and add frozen okra in step 3.

(Serves 4-6)

Ingredients:

1 lb. okra, trimmed and sliced (about 4 cups)

4 T canola oil or butter, or a mix, divided

1 medium green pepper, diced (1 cup)

2 large cloves garlic, peeled and minced

1 small onion, chopped (1 cup)

2 T flour

4 cups chicken stock, heated

2 cups chopped tomatoes

2 T each chopped fresh thyme (or 1 teaspoon dried) and parsley

1 large bay leaf

½ teaspoon salt, or more to taste

1 lb. uncooked shrimp (peeled and deveined), crabmeat, or chicken (boneless, skinless, cut into bite-size pieces), or a combination

2 teaspoons lemon juice

2 T Worcestershire sauce

1 T Tabasco or other hot sauce, ore more to taste

Instructions:

1.      Heat 2T oil/butter over medium-high heat in a skillet. Add okra and sauté, stirring often, for about 8-10 minutes. Set aside.

2.      Heat remaining oil in a large Dutch oven over medium-high heat. Add pepper, garlic and onion and sauté until veggies turn translucent, about 5 minutes.

3.      Stir in flour and cook, stirring, for 2 minutes. Add chicken stock, tomatoes, herbs, salt, and reserved okra.

4.      Bring to a boil, cover and reduce heat to low. Simmer for 15-20 minutes.

5.      Stir in shrimp, chicken and/or crabmeat, cover and cook another 5-10 minutes until meat is tender. Be careful not to overcook shrimp.

6.      Remove from heat. Discard bay leaf, stir in lemon juice, Worcestershire and hot sauces. Add more salt if necessary.

7.      Ladle into bowls over white or brown rice. Pass more hot sauce at the table.

Dr. Barnes shares: Okra is a rich source of Vitamins C and B, Potassium and antioxidants, such as carotenoids.  It is better to use fresh okra, as some of the nutritional value of fruits and vegetables is lost when they are frozen.  Okra should be cooked in stainless steel.  Iron, tin and aluminum cause it to discolor.