Seafood Gumbo With Yellow Onions Recipe

Summary

Health IndexHealthyCuisine
CourseDish
Main Ingredient

Ingredients

 Unsalted margarine2 Tablespoon
 Yellow onions2 Medium, chopped
 Garlic1 Clove (5 gm), minced
 Sweet green pepper1 Small, cored, seeded, and chopped
 Stalk celery1 Medium, chopped
 Flour2 Tablespoon
 Low sodium chicken broth3 Cup (48 tbs)
 Low sodium tomatoes1 Can (10 oz), chopped (With Their Juice)
 Reduced sodium ham1⁄2 Cup (8 tbs), chopped
 Bay leaf1
 Hot pepper sauce1⁄4 Teaspoon
 Okra/1 package frozen sliced okra1⁄2 Pound, trimmed and sliced thin
 Long grain rice1 Cup (16 tbs)
 Medium shrimp1⁄2 Pound, shelled and deveined
 Crabmeat1⁄2 Pound, thawed, bits of shell and cartilage removed (Fresh/ Canned/Frozen)
 Shucked oysters12

Nutrition Facts

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 mg

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

Directions

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.
Set aside.
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.
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