dish
Spicy Gumbo

8
Serves
412
Calories
17
Nutrients
16
Vitamins

Ingredients

1/4 cup canola oil
1/4 cup flour
1 large onion , coarsely chopped
2 cloves garlic , chopped
1/2 pound okra, cut into thick rounds
pinch cayenne pepper
about 12 cups Basic Chicken Stock (see recipe) , or low-sodium chicken broth
8 ounces andouille or smoked sausage , cut into small rounds
1 pound lump crabmeat, cooked
1 pound medium shrimp
1/2 teaspoon salt

Cooking Instructions

1. Heat the oil in a large skillet over medium heat. Whisk in the flour and cook, whisking constantly, until the roux is very dark, about 20 minutes.

2. Add the onions, carrots, celery, garlic, peppers and cayenne pepper to the roux and cook, stirring constantly, until the vegetables have softened, about 10 minutes.

3. Cover the vegetables with stock and bring to a boil. Add the sausage and okra and cook until the mixture thickens, about 10 minutes. Add the shrimp and cook until the shrimp turns bright pink, about 5 minutes. Add the crabmeat and cook for 30 seconds. Adjust the seasoning and dust with filé gumbo powder.

4. Serve the gumbo in large warmed bowls over Steamed Rice.

Serving Size: about 1 cup gumbo and 2/3 cup rice

Nutrition Information

Number of Servings: 8
Calories
412
Protein
35 g
Total Carbohydrate
37 g
Dietary Fiber
3 g
Soluble Fiber
1 g
Insoluble Fiber
2 g
Sugar
6 g
Total Fat
13 g
Saturated Fat
3 g
Monounsaturated Fat
5 g
Polyunsaturated Fat
3 g
Trans Fatty Acid (tfa)
0 g
Cholesterol
150 mg
Omega-3 Fatty Acid
1 g
Omega-6 Fatty Acid
2 g
Percent Calories from Protein
34 %
Percent Calories from Carbohydrate
36 %
Percent Calories from Fat
29 %
Vitamin A
8564 IU
Vitamin B1- Thiamin
0 mg
Vitamin B2 - Riboflavin
0 mg
Vitamin B3 - Niacin
6 mg
Vitamin B6
0 mg
Vitamin B12
6 mcg
Biotin
3 mcg
Vitamin C
39 mg
Vitamin D
98 IU
Folate
115 mcg
Vitamin E
5 IU
Vitamin K
43 mcg
Pantothenic Acid
1 mg
Calcium
156 mg
Iron
3 mg
Phosphorus
345 mg
Potassium
655 mg
Sodium
783 mg
Zinc
4 mg