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Seafood Gumbo

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  Shelled shrimp 8 Ounce (fresh or frozen)
  Frozen crabmeat 6 Ounce (1 package)
  All purpose flour 1⁄4 Cup (4 tbs)
  Water 2 Cup (32 tbs)
  Chopped onion 1 Cup (16 tbs) (1 large)
  Chopped sweet red pepper 1 Cup (16 tbs) (green or red)
  Garlic 4 Clove (20 gm), minced
  Instant chicken bouillon granules 1 1⁄2 Teaspoon
  Long grain rice 3⁄4 Cup (12 tbs)
  Cold water 1⁄3 Cup (5.33 tbs)
  Sliced okra/One 10-ounce package frozen cut okra, thawed 2 Cup (32 tbs)
  Salt 1⁄4 Teaspoon
  Ground black pepper 1⁄4 Teaspoon
  Ground red pepper 1⁄8 Teaspoon
  Bay leaf 1
  Bottled hot pepper sauce To Taste

Thaw shrimp and crabmeat, if frozen.
Spread flour in a 13x9x2-inch baking pan.
Bake in a 325° oven about 45 minutes or till flour is a deep golden brown, stirring once.
Meanwhile, in a large saucepan stir together the 2 cups water, onion, green or red sweet pepper, garlic and bouillon granules.
Bring to boil, reduce heat.
Cover and simmer for 10 minutes or till vegetables are very tender.
Cook the rice according to the package directions, except omit margarine or butter and salt.
Keep warm.
Meanwhile, place browned flour in a small mixing bowl.
Gradually stir the 1/3 cup cold water into flour till smooth.
Stir into vegetable mixture in saucepan.
Stir in the fresh okra (if using), salt, black pepper, ground red pepper and bay leaf.
Bring to boil, reduce heat.
Cover and simmer for 15 minutes.
Stir in the shrimp, crabmeat and thawed okra (if using).
Return to boil, reduce heat.
Simmer, uncovered, for 3 to 5 minutes more or till the shrimp turn pink and okra is tender.
Remove and discard bay leaf.

Recipe Summary

Main Dish

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Nutrition Rank

Nutrition Facts

Serving size: Complete recipe

Calories 1238 Calories from Fat 62

% Daily Value*

Total Fat 7 g10.7%

Saturated Fat 1.4 g7.2%

Trans Fat 0 g

Cholesterol 344.7 mg114.9%

Sodium 2619 mg109.1%

Total Carbohydrates 195 g64.9%

Dietary Fiber 18.2 g72.7%

Sugars 17.2 g

Protein 98 g195.1%

Vitamin A 130.7% Vitamin C 469.7%

Calcium 49.6% Iron 71.1%

*Based on a 2000 Calorie diet

Seafood Gumbo Recipe