Seafood Gumbo With Yellow Onions
|Unsalted margarine||2 Tablespoon|
|Yellow onions||2 Medium, chopped|
|Garlic||1 Clove (5 gm), minced|
|Sweet green pepper||1 Small, cored, seeded, and chopped|
|Stalk celery||1 Medium, chopped|
|Low sodium chicken broth||3 Cup (48 tbs)|
|Low sodium tomatoes||1 Can (10 oz), chopped (With Their Juice)|
|Reduced sodium ham||1⁄2 Cup (8 tbs), chopped|
|Hot pepper sauce||1⁄4 Teaspoon|
|Okra/1 package frozen sliced okra||1⁄2 Pound, trimmed and sliced thin|
|Long grain rice||1 Cup (16 tbs)|
|Medium shrimp||1⁄2 Pound, shelled and deveined|
|Crabmeat||1⁄2 Pound, thawed, bits of shell and cartilage removed (Fresh/ Canned/Frozen)|
In a heavy 4 quart Dutch oven, melt the margarine over moderate heat; add the onions and cook, uncovered, for 5 minutes.
Mix in the garlic, green pepper, and celery, and cook, stirring often, for another 5 minutes.
Add the flour and cook, stirring, for 1 minute.
Stir in the chicken broth, tomatoes, ham, bay leaf, and red pepper sauce.
Bring to a simmer, cover partially, and cook for 30 minutes.
Add the okra and cook, covered, another 30 minutes.
While the okra is cooking, prepare the rice according to package directions, omitting the salt.
Add the shrimp and crabmeat to the gumbo.
Cook, uncovered, until the shrimp are pink about 2 minutes.
Add the oysters and cook 1 minute longer.
Remove the bay leaf.
Ladle into bowls, and top each serving with a scoop of rice.
Serving size: Complete recipe
Calories 2350 Calories from Fat 443
% Daily Value*
Total Fat 52 g79.6%
Saturated Fat 9.6 g47.9%
Trans Fat 0 g
Cholesterol 819.5 mg273.2%
Sodium 2929.3 mg122.1%
Total Carbohydrates 275 g91.7%
Dietary Fiber 18.1 g72.6%
Sugars 27.9 g
Protein 196 g392.7%
Vitamin A 185.6% Vitamin C 579.6%
Calcium 73.8% Iron 214.2%
*Based on a 2000 Calorie diet