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Low Calorie Seafood Okra Gumbo Recipe
|Shucked oysters and liquor||24 (2 dozen)|
|Cold water||2 Cup (32 tbs)|
|Reduced-calorie margarine||1 Tablespoon|
|Chopped onions||2 Cup (32 tbs)|
|Tasso/Tean ham, minced||1 1⁄4 Ounce, minced (Preferably)|
|Chopped green bell peppers||1⁄2 Cup (8 tbs)|
|Chopped celery||1 Cup (16 tbs)|
|Fresh okra||10 1⁄2 Ounce, sliced (Includes 1 Plus Tablespoon)|
|Peeled chopped tomatoes||2 Cup (32 tbs)|
|Minced garlic||1 Teaspoon|
|Ground thyme||1⁄8 Teaspoon|
|Seafood stock/Water||5 Cup (80 tbs), made with shrimp shells (Basic Version)|
|Shelled deveined shrimp||1 Pound|
|Lump crabmeat||1⁄2 Pound|
|Minced green onion tops||1⁄4 Cup (4 tbs)|
|Hot cooked rice||3 Cup (48 tbs)|
Serving size: Complete recipe
Calories 2997 Calories from Fat 494
% Daily Value*
Total Fat 55 g84.8%
Saturated Fat 12.2 g61%
Trans Fat 0 g
Cholesterol 1237.3 mg
Sodium 5943.2 mg247.6%
Total Carbohydrates 303 g100.9%
Dietary Fiber 25.4 g101.4%
Sugars 31.7 g
Protein 304 g608.3%
Vitamin A 180% Vitamin C 482.8%
Calcium 85.3% Iron 437.1%
*Based on a 2000 Calorie diet
Stir and refrigerate at least 1 hour.
Strain and refrigerate oysters and oyster water until ready to use.
Melt 2 teaspoons of the margarine in heavy 5-quart saucepan over high heat.
Add about 1 1/2 cups of the onions just as soon as margarine melts.
Stir well to coat pieces.
Cook, stirring occasionally, about 5 minutes or until onions start to turn brown.
At that point, add the remaining margarine, the tasso, 1 cup of the bell peppers,3/4 cup of the celery and the bay leaf.
Stir well and reduce heat to medium.
Cook, stirring occasionally, about 20 minutes.
Add 2 teaspoons of the Seafood Magic and the remaining onions, bell peppers and celery.
Cook about 3 minutes, stirring frequently.
Add the okra and cook about 5 minutes more, stirring frequently and scraping pan bottom.
Add tomatoes, garlic and thyme and stir well.
Cook about 10 minutes, stirring occasionally.
Add stock, oyster water, the remaining Seafood Magic and the salt.
Bring to a rolling boil, then reduce heat to low and simmer about 45 minutes, stirring occasionally.
Return to a boil and add shrimp and oysters.
Cook until shrimp plump and turn pink, about 3 minutes.
Gently stir in crabmeat so as not to break up pieces; stir in green onions.