Seafood Gumbo Recipe

Summary

Health IndexHealthyCuisine
CourseMethod
Main Ingredient

Ingredients

 Okra1⁄2 Pound, thinly sliced
 Onion1 Large, thinly sliced
 Green bell pepper1 , seeded and sliced
 Celery stalks2 , sliced
 Garlic2 Clove (10 gm), crushed
 Olive oil2 Tablespoon
 All purpose flour2 Tablespoon
 Water3 Cup (48 tbs)
 Bay leaves2
 Dried thyme1 Teaspoon
 Cayenne1⁄2 Teaspoon
 Canned diced tomatoes1⁄2 Cup (8 tbs), drained
 Large shrimp1⁄2 Pound, peeled, deveined
 Lump crabmeat1⁄2 Pound, picked over
 Salt1⁄4 Teaspoon
 Freshly ground pepper To Taste

Nutrition Facts

Serving size: Complete recipe

Calories 1204 Calories from Fat 347

% Daily Value*

Total Fat 39 g60.3%

Saturated Fat 5.6 g27.9%

Trans Fat 0 g

Cholesterol 344.7 mg

Sodium 1939.6 mg80.8%

Total Carbohydrates 99 g32.9%

Dietary Fiber 23 g92.1%

Sugars 21.5 g

Protein 116 g231.9%

Vitamin A 87.7% Vitamin C 364%

Calcium 60.4% Iron 108%

*Based on a 2000 Calorie diet

Directions

1. Spray a large nonstick skillet with nonstick spray and set over medium-high heat. Add the okra, onion, bell pepper, celery, and garlic. Cook until softened, 5 minutes.Transfer the vegetables to a bowl and set aside.
2. To make the roux, add the oil to the skillet and then the flour; stir until well-blended. Cook, stirring, until the flour is a rich brown color but not black, about 10 minutes.
3. Add the water in a thin stream, stirring continuously to remove any lumps, and bring to a simmer. Stir in the bay leaves, thyme, and cayenne; then add the tomatoes. Return the vegetables to the pan and simmer 5 minutes. Add the shrimp and crabmeat and simmer just until the shrimp are opaque in the center, 2-3 minutes. Discard the bay leaves. Season with the salt and pepper.
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