Cajun Beef Gumbo
Cajun Beef Gumbo, a Ultimate Beef Loving Texan beef recipe, ready in 120 minutes, serves 4.
Recipe Courtesy Of:
Cook Time: 2 hrs
Servings: 4
Ingredients: 16
Ingredients
Optional Ingredients
Preparation
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Step 1
In a bowl, season the beef with salt and pepper. Dredge the beef in flour until well coated, shaking off any excess flour.
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Step 2
In a large, heavy-bottomed pot or Dutch oven, heat the vegetable oil or bacon grease over MEDIUM-HIGH heat. Add the floured beef pieces in batches, and brown them on all sides. Remove the browned beef from the pot and set it aside.
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Step 3
In the same pot, reduce the heat to MEDIUM, and add more oil if needed to make about ½ cup of oil in the pot. Gradually add the ½ cup of flour to the oil, stirring constantly to form a roux. Continue cooking and stirring the roux until it reaches a dark, rich brown color. Be careful not to burn it, as it can turn bitter.
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Step 4
Add the chopped onion, diced bell pepper, and diced celery to the roux. Cook the vegetables in the roux for about 5 minutes or until they become tender.
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Step 5
Stir in the minced garlic and cook for an additional minute. Add the can of diced tomatoes with their juice and stir to combine.
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Step 6
Return the browned beef to the pot and pour in the beef broth. Stir in the sliced okra, Cajun seasoning, dried thyme, bay leaf, salt, and pepper. Bring the mixture to a boil, then reduce the heat to LOW, cover the pot, and let the gumbo simmer for about 1 ½-2 hours or until the beef becomes tender and the flavors meld.
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Step 7
To serve, ladle the gumbo over cooked white rice in individual serving bowls. Garnish each bowl with chopped green onions and fresh parsley.
Nutrition Information
630 Calories; 400 Calories from fat; 45.5 g Total Fat (10.9 g Saturated Fat; 13.5 g Monounsaturated Fat); 107.5 mg Cholesterol; 872.3 mg Sodium; 23 g Total Carbohydrate; 5.3 g Dietary Fiber; 32.6 g Protein; 4 mg Iron; 1000.9 mg Potassium; 0.2 mg Thiamin; 0.4 mg Riboflavin; 9.1 mg Niacin (NE); 0.6 mg Vitamin B6; 2 mcg Vitamin B12; 7.1 mg Zinc; 25.9 mcg Selenium; 106.7 mg Choline.
This recipe is an excellent source of Protein, Thiamin, Riboflavin, Niacin (NE), Vitamin B12, Iron, Selenium, Potassium and Zinc. It is a good source of Dietary Fiber, Thiamin, and Choline.
Safe Handling Tips:
- Wash hands with soap and water before cooking and always after touching raw meat.
- Separate raw meat from other foods.
- Wash all cutting boards, utensils, and dishes after touching raw meat.
- Do not reuse marinades used on raw foods.
- Wash all produce prior to use.
- Cook steaks and roasts until temperature reaches 145°F for medium rare, as measured by a meat thermometer, allowing to rest for three minutes.
- Cook Ground Beef to 160°F as measured by a meat thermometer.
- Refrigerate leftovers promptly.
For more information on degree of doneness and other cooking tips.
For more information on safe food handling and beef safety.
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