Recipe courtesy of Chef Bren Ankrum – Culinary Editor
This may be viewed as Cajun gumbo crossed with an Italian seafood stew. The result is savory and very satisfying especially during the cooler evenings of the year when a hearty hot dish is appreciated.
From time to time we publish recipes that on the surface, may not traditionally be considered “healthy”. However, there is one common theme; they are made fresh, with whole foods that taken individually are superior to any “processed” product. We present recipes in the same mind set for many reasons. One, the recipe is considered to be delicious. Two, it is meant for an occasional meal and not something you would eat every day or a lot of at any one sitting. Three, it is made with whole, fresh ingredients. So the point is, if you what a great entrée/snack/breakfast/desert and feel like being a little adventuresome, make it yourself, indulge and be proud of it!
PS – Any of our recipes may be altered by substituting or removing ingredients for dietary or preference reasons. If you have an aversion or need to reduce salt intake, for example reduce it or leave it out. Recipes are guidelines not written in stone. If you don’t like beets for example, substitute another root crop that you do like.
Our goal is to explore the world of whole foods and their delicious combinations and encourage everyone to join their own exploration while avoiding the health risks which may be associated with faux foods, artificial ingredients, and chemically altered food sources.
We hope cooking will become a fun and rewarding pass time for you and yours!
Equipment/ utensils required:
Chef’s knife, cutting board, large cast iron Dutch oven or stock pot
1 ½ quarts unseasoned seafood stock
2 cups of cooked tomatoes chopped
1 tsp. fennel seeds
1 cup onion chopped
1 cup celery chopped
½ cup carrots chopped
½ cup of roasted red peppers cut thinly
½ tsp. crushed red pepper
3 cloves poached garlic minced
5 sprigs of fresh thyme
5 sprigs of fresh oregano
3 medium red potatoes
½ lb. of Italian style chicken sausage
10 large shrimp, peeled, de-veined
3 tbsp. olive oil
- Heat the seafood stock with the thyme and oregano added to a boil, reduce heat and simmer until the leaves fall from the stems. Turn off the heat and remove the stems and discard.
- Heat a large cast iron Dutch oven to medium high, add the sausage, celery, onions, carrots, and fennel seeds. Brown all, stirring frequently to avoid burning until the onions have begun to caramelize. Then add the seafood stock to de-glaze the pan and bring the dish back to a boil.
- Add the potatoes, tomatoes, garlic, olive oil, and the rest of the ingredients except the shrimp, and once again bring to boil then reduce heat to low or simmer, cover and cook about ten minutes then remove cover and allow the stew to begin reducing at simmer or low heat until about a quarter of the liquid volume has evaporated.
- Just before service bring the stew to a heavy simmer and add the shrimp. Cook just until they turn pink then ladle portions of the stew with the shrimp divided evenly into a bowl and serve immediately.
- You will have enough stew left for 3 to 6 additional portions, depending on size, that can be frozen, reheated later with shrimp added or without.
Makes 6 to 8 servings
Nutrition Information per serving:
Calories: 233, Fat: 10.7 gm, Cholesterol: 101 gm, Sodium: 606 mg, Carbohydrates: 15.9 gm, Protein: 19.2 gm.