=== Okra Stew/ Gumbo ===

START RICE!

First you make a roux with:

  * 2 1/2 tablespoons olive oil (I like to add a tblsp lard/ drippings)
  * 4 tablespoons flour

Then add:

  * 1 large onion, halved then cut into thick slices
  * Chopped red pepper
  * Chopped celery if you got it. 

Kosher salt and freshly ground pepper
  * 1 pound okra, ends trimmed, sliced into 1/2-inch pieces
  * 3 cloves garlic, chopped
  * 4 cups canned chopped tomatoes with juice
  * 1 cup water
  * 2 links (pre-cooked) buffalo andouille sausage, sliced into medium-thick rounds
  * 1/2 pound raw medium shrimp, peeled and deveined
  * 1 tablespoon minced fresh oregano
  * 2 bay leaves
  * 1 tblsp Pernod
  * chopped parsley

When roux is hot, add onions, sprinkle with salt & pepper, and cook, stirring frequently, until onion softens and is beginning to brown, about 2 to 3 minutes. Remove to a plate.

Add remaining 1/2 tablespoons oil to the skillet and stir in okra and red pepper. Cook, stirring occasionally, until the okra begins to brown a little bit, then add garlic. Cook for another 2 minutes or so. Return onion to pot and add tomatoes and water. Sprinkle with salt & pepper and stir well.

Bring mixture to a boil, the lower heat, cover and simmer for about 45 minutes, until okra is tender and sauce has thickened.

Stir in sausage and shrimp. Cook just until shrimp turn opaque and sausage is heated through, about 5 minutes. Add Pernod and stir. Remove from heat and sprinkle with oregano and parsley.


Need extra spice without the salt? 

**Cajun Spice Mix**
Ingredients

  * 2 ½ teaspoons paprika
  * 2 teaspoons salt (optional)
  * 2 teaspoons garlic powder
  * 1 ¼ teaspoons dried oregano
  * 1 ¼ teaspoons dried thyme
  * 1 teaspoon ground fennel
  * 1 teaspoon ground black pepper
  * 1 teaspoon onion powder
  * 1 teaspoon cayenne pepper
  * ½ teaspoon red pepper flakes (Optional)



Makes 4 servings
Per serving: 301 calories, 16g fat (3g sat), 103mg cholesterol, 603mg sodium, 21g carb, 6g fiber, 8g sugar, 21g protein

Nutritional Analysis: This stew is a good source of Protein, Vitamin B6, Folate and Selenium, and a very good source of Vitamin C, Vitamin K and Manganese. It also is a bit high in Cholesterol due to the shrimp. (Source: nutritiondata.com)