Spicy Seafood Gumbo
|Shelled shrimp||1 Pound (Fresh Or Frozen)|
|Crab meat||8 Ounce (Fresh Or Frozen)|
|All purpose flour||1⁄3 Cup (5.33 tbs)|
|Cooking oil||1⁄3 Cup (5.33 tbs)|
|Onions||2 Large, chopped|
|Green pepper||1 Large, chopped to make 1 cup|
|Garlic||6 Clove (30 gm), minced|
|Chicken broth/Shrimp stock||2 1⁄2 Cup (40 tbs)|
|Sliced okra||2 Cup (32 tbs), sliced (Or One)|
|Frozen cut okra||10 Ounce, thawed|
|Ground red pepper||1⁄4 Teaspoon|
|Ground black pepper||1⁄4 Teaspoon|
|Hot cooked rice||1 Cup (16 tbs)|
Thaw shelled shrimp and crab meat, if frozen.
In a 4 quart Dutch oven or large heavy saucepan stir together flour and cooking oil till smooth.
Cook over medium high heat 5 minutes, stirring constantly.
Reduce heat to medium.
Cook and stir constantly about 10 minutes more or till a reddish brown roux forms. (See pages 6 7.)
Add the onions, green pepper, and garlic.
Cook and stir over medium heat about 10 minutes or till the vegetables are very tender.
Gradually stir in chicken broth or Shrimp Stock, okra, salt, red pepper, black pepper, and bay leaves.
Bring to boiling.
Cover and simmer about 30 minutes.
Add shrimp and crab meat.
Simmer about 5 minutes or till the shrimp turn pink.
Remove bay leaf.
Season to taste.
Serve over rice.
Serving size: Complete recipe
Calories 2278 Calories from Fat 770
% Daily Value*
Total Fat 87 g133.9%
Saturated Fat 13.2 g66%
Trans Fat 0 g
Cholesterol 689.4 mg229.8%
Sodium 3759.8 mg156.7%
Total Carbohydrates 215 g71.6%
Dietary Fiber 37.5 g150.2%
Sugars 37.8 g
Protein 161 g322.8%
Vitamin A 63.9% Vitamin C 464.8%
Calcium 75% Iron 123.2%
*Based on a 2000 Calorie diet