1/2 cup chopped green bell pepper
1 cup water
1 teaspoon instant no-sodium chicken bouillon
1 teaspoon dried thyme
3/4 teaspoon dried oregano
1/2 teaspoon paprika
1/2 teaspoon dry minced garlic (or one clove fresh, chopped)
1/2 teaspoon salt
1/2 teaspoon black pepper
1/4 teaspoon cayenne
Cooked brown rice
COOK flour in dry heavy Dutch oven or saucepan 15 minutes on low until browned to color of khaki or tan, stirring occasionally.
REMOVE from heat; cool slightly.
WHISK broth gradually into flour; return to heat and cook and stir on medium-low until thickened and bubbly. When the mixture has thickened to proper point, it will look like melted Kraft caramels in color and consistency.
COOK on low 5 minutes longer, then add all remaining ingredients except rice.
BRING to boil on high; immediately reduce heat to low and simmer, covered, 45 minutes, stirring occasionally.
TASTE to adjust seasoning.
SERVE over rice.
Nutrition information: Per serving, gumbo only: 260 calories, 70 calories from fat, 8 grams fat, 3 grams saturated fat, 80 milligrams cholesterol, 680 milligrams sodium, 18 grams carbohydrates, 4 grams fiber, 30 grams protein.
Reach Judy Grigoraci at ...@suddenlink.net.