Kelly's Gumbo - 437 calories (without rice)

So, I went to the USA in 2009 for my 30th b'day, and down in New Orleans, I was lucky enough to attend a cooking class. I got my first taste of Gumbo and loved it! I don't make a seafood gumbo, but all you have to do is substitute the beef/chicken for your choice of seafood and add at the end and only cook the meat for as long as it needs.

So here are the ingrediants and calories etc :)

Method:

1. Chop up the onion, capsicum and celery - traditionally they say cut it up small, but I just do it in chunks because you stew it and it breaks down anyway.

2. Cut the garlic in fine slivers

3. In a 9 litre pot, put 1 cup of canola oil in and heat up (till it's almost bubbling)

4. Add 1 cup of plain flour to hot oil to create a roux and start stirring

DON'T STOP STIRRING until the roux is a nice deep brown colour

The roux I made is a little darker than shown in this photo, the camera doesn't really show how dark it was. It's up to you how dark you want to make.

5. Add the onion, capsicum, celery and garlic to the roux, and mix through for about 10 mins (till they start softening)

6. Add 1litre of salt reduced chicken stock (can be vegie or beef, I just choose chicken)
    Make sure you use salt reduced, as the spices you will add later have more than enough salt

7. Brown all meat. I add the beef and chorizo in first (add the chicken in at the last hour)

8. Add beef and chorizo to pot

9. Add Creole spices... hard to say how much, I put in I would guess 2 tablespoons to start with.
    I use this brand, but you can google and make up your own spice.

10. Put on a low heat, and let simmer for 2 hours

11. After 2 hours, brown the chicken

12. BEFORE adding the chicken, skim off all the excess oil (I think this would actually make the calories lower than what I've stated, but I'm not 100% sure)

13. Again BEFORE adding chicken, taste the broth, if you want more spice, add more Creole seasoning, then add chicken in.

Cook for another hour.

Then you are done! This will serve up to 20 people depending on how much you have, has a great sauce and generally you eat it with rice.

TA DA!!!!