Name: Classic Cajun Beef Gumbo
Prep time: 30
Cook time: 60
Total time: 1 h 30 min
Yield: 6
Cuisine: American
Ingredients: Shank Cross-Cut; beef stock; canola oil; flour; onion; celery; green bell pepper; garlic; dried thyme leaves; hot pepper sauce; Worcestershire sauce; tomato paste; smoked beef sausage; Creole Seasoning; rice

Preparation

Step 1

Brown all sides of beef Shank Cross-Cut in 6-quart pressure cooker using sauté or browning setting, as desired. Add 1/2 cup stock to pressure cooker. Close and lock pressure cooker lid. Use beef, stew or high-pressure setting on pressure cooker; program 40 minutes on pressure cooker timer.

Cooking Tip: You may brown beef Shank Cross-Cut in large nonstick skillet over medium-high heat then add to pressure cooker.
Step 2

Meanwhile, heat oil in large heavy-bottom stock pot over medium-high heat until pot is almost smoking. Slowly whisk in flour until combined. Cook 2 to 3 minutes, whisking continuously until it turns a milk chocolate color. Reduce heat to medium; slowly add onions as oil mixture may splatter. Cook 1 to 2 minutes until oil mixture turns dark chocolate color. Add celery, bell pepper, garlic and thyme; cook 4 to 6 until vegetables are soft. Add hot sauce, Worcestershire and tomato paste; cook 1 to 2 minutes. Whisk in remaining quart of stock; bring to a boil. Reduce heat to medium, add sausage and Creole Seasoning; simmer 30 minutes.

Cooking Tip: Roux is an equal mixture of flour and fat used to thicken stews, sauces and gravies. It is the base for many gumbo recipes. In Cajun cooking, roux is cooked until it reaches a deep, rich brown color that adds flavor and color to the finished recipe.
Step 3

Use quick-release feature to release pressure; carefully remove lid. Remove beef from pressure cooker; discard cooking liquid. Shred beef into bite-sized pieces. Add beef to vegetable mixture; stir to combine. Serve Gumbo with rice, onion, okra and jalapeños, as desired.

Nutrition Information

Nutrition information per serving: 596 Calories; 342 Calories from fat; 38g Total Fat (9.5 g Saturated Fat; 0.5 g Trans Fat; 5.5 g Polyunsaturated Fat; 14.4 g Monounsaturated Fat;) 101 mg Cholesterol; 1751 mg Sodium; 19 g Total Carbohydrate; 1.3 g Dietary Fiber; 41 g Protein; 6.2 mg Iron; 921 mg Potassium; 7.5 mg NE Niacin; 0.5 mg Vitamin B₆; 3.2 mcg Vitamin B₁₂; 9.4 mg Zinc; 31.9 mcg Selenium; 14.9 mg Choline.

Nutrition Tip

This recipe is an excellent source of Protein, Iron, Niacin, Vitamin B6, Vitamin B12, Zinc, and Selenium; and a good source of Potassium.

1 HRS 30 MINS

6

15

Ingredients

Serving Suggestion:

Preparation

Step 1

Step 2

Step 3

Nutrition Information

Nutrition Tip

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1 HRS 30 MINS

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Ingredients

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Preparation

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Nutrition Information

Nutrition Tip

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