Healthy Shrimp Gumbo

Rinse, shell and devein the shrimp, reserving the shells. Pour 4 cups water over the shells in a large saucepan and bring to a boil. Reduce the heat and simmer 2 minutes. Strain, and use 2 cups of the liquid to cook the rice: boil the 2 cups shrimp stock, add rice, then cover and reduce to a simmer for about 15 minutes until all moisture is absorbed. Save the rest of the shrimp stock for the gumbo.

Heat 1 tsp of the oil in a skillet or chef's pan on medium high. Saute the Canadian bacon 2 minutes. Add the onions and cook until they start to wilt, 2 minutes. Add the garlic, celery, and red pepper and continue to saute 3-4 minutes.

Scoop the vegetables to one side of the pan and add the tomato paste. Cook, stirring, until paste darkens; coat the vegetables. Remove to a plate.

Heat the remaining teaspoon of oil in the same pan.

Shake the okra in the flour in a bag. Pour into a strainer to remove extra flour. Quickly brown the floured okra in the hot oil. Return the vegetables to the pan and add the remaining shrimp liquid. Season with the cayenne, thyme and bay leaves and simmer until the okra is tender, about 10 minutes. Stir in the shrimp and cook until pink. Add the file and simmer 5 minutes until thickened. Do not boil after adding file. The gumbo will be pretty thick so this shouldn't be a problem. (You can add a little hot water if you prefer the gumbo less thick.)

Divide the rice among 4 hot soup plates and pour the gumbo over the top. Garnish with chopped fresh parsley if you like.