Beef in Gumbo Sauce
| Prep Time: 60 min | Serves: 8 |
| Cooking Time: 45 min | Yield: 1 pot |
Paul Prudhomme's healthier version of Beef in Gumbo Sauce.
Ingredients
- 2 1/2 tsp Thyme, Dried
- 2 tsp Onion Powder
- 2 tsp Garlic Powder
- 1 1/2 tsp Salt
- 1 1/2 tsp Dry Mustard
- 1 1/2 tsp Ground Cumin
- 1 tsp Paprika
- 1/2 tsp Pepper, Black
- 1/2 tsp Cayenne Pepper
- 2 lb Flank Steak (raw)
- 3 cups Onions
- 3 medium raw Green-bell Pepper
- 3 cups Mushrooms-sliced
- 2 cups Okra - Raw
- 1/2 cup Apple Juice
- 1/2 cup 100% Prune Juice
- 4 cups Beef Broth Lower In Sodium
Directions
Combine all spices and sprinkle 2 teaspoons over the meat. Preheat a heavy 5 quart pot over high heat to 350 degrees, about 4 minutes. Add 2 cups onions, all the bell pepper, 1 cup of mushrooms, 1 cup okra, and 2 tablespoons of the seasoning mix. Stir and cook 7 minutes, scraping the pot 2 or 3 times as sticking occurs. Once a light brown crust forms over the bottom of the pot, add the apple and prune juices and the remaining seasoning mix. Scrape the bottom of the pot to clear any brown bits and cook until most of the liquid evaporates, about 7 to 8 minutes. Transfer the mixture from the pot to a blender and puree. Place the seasoned beef in the pot and with the heat still on high, cook 1 minute on each side. Then add the remaining onions, mushrooms, okra, and the stock. Clear the bottom of the pot, stir in the pureed mixture, and cook until the meat is tender about 15 to 17 minutes.
Caution: Check the bottom of the pot often, as sticking will occur while the mixture cooks.
Serve over rice.