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Light Seafood-Okra Gumbo

southern.chef's picture
  All purpose flour 1⁄4 Cup (4 tbs)
  Diced green pepper 1 Cup (16 tbs)
  Diced celery 1 3⁄4 Cup (28 tbs)
  Chicken broth 1 1⁄3 Cup (21.33 tbs), divided
  Beef broth 2 2⁄3 Cup (42.67 tbs), diluted
  Canned tomato sauce 8 Ounce
  Water 1⁄2 Cup (8 tbs)
  Sliced okra 4 Cup (64 tbs)
  Instant minced onion 25 Gram
  Parsley flakes 1 Tablespoon
  Garlic 2 Clove (10 gm), minced
  Bay leaf 1
  Dried thyme 3⁄4 Teaspoon
  Poultry seasoning 1⁄2 Teaspoon
  Pepper 1⁄4 Teaspoon
  Hot sauce 1⁄4 Teaspoon
  Liquid smoke 2 Drop
  Ground allspice 1 Dash
  Ground mace 1 Dash
  Ground cloves 1 Dash
  Pepper red 1 Dash
  Medium shrimp 1 Pound, peeled
  Fresh oysters 12 Ounce, drained
  Crabmeat 1⁄2 Pound, drained, flaked

Place flour in a shallow baking pan.
Bake at 400°, stirring every 4 minutes, for 12 to 15 minutes or until flour is browned.
Combine green pepper, celery, and 1/3 cup chicken broth in a Dutch oven.
Cook over medium heat 10 to 12 minutes or until vegetables are tender.
Stir in flour.
Gradually stir in remaining 1 cup chicken broth, beef broth, tomato sauce, water, okra, onion, parsley flakes, garlic, bay leaf, and remaining seasonings.
Reduce heat, and simmer, uncovered, 1 hour.
Stir shrimp, oysters, and crabmeat into mixture.
Simmer 10 to 15 minutes or until shrimp are done and edges of oysters begin to curl.
Remove bay leaf from gumbo mixture.
Serve the gumbo with gumbo file, if desired.

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Nutrition Rank

Nutrition Facts

Serving size

Calories 138 Calories from Fat 15

% Daily Value*

Total Fat 2 g2.9%

Saturated Fat 0.39 g1.9%

Trans Fat 0 g

Cholesterol 90.2 mg30.1%

Sodium 581 mg24.2%

Total Carbohydrates 14 g4.5%

Dietary Fiber 3.1 g12.5%

Sugars 2.6 g

Protein 17 g33.3%

Vitamin A 14% Vitamin C 52.2%

Calcium 12.9% Iron 27.8%

*Based on a 2000 Calorie diet

Light Seafood-Okra Gumbo Recipe