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Seafood Gumbo Recipe
|Reduced calorie margarine||1 Tablespoon|
|Onion||2 Cup (32 tbs), chopped|
|Tasso ham/Lean ham||1 1⁄4 Ounce, minced|
|Celery||1 1⁄2 Cup (24 tbs), chopped|
|Bell pepper||1 1⁄4 Cup (20 tbs), chopped|
|Sliced okra||4 Cup (64 tbs)|
|Peeled chopped tomatoes||2 Cup (32 tbs)|
|Seasoning blend||4 Teaspoon (1 tablespoon plus 1 teaspoon)|
|Shrimp stock/Water||7 Cup (112 tbs)|
|Oyster liquid||1 Cup (16 tbs)|
|Minced garlic||1 1⁄2 Teaspoon|
|Peeled shrimp||1 Pound|
|Minced green onions||1⁄4 Cup (4 tbs) (Green Part Only)|
|Oyster/24 medium oysters||12 Large|
|Crabmeat||1⁄2 Pound (Picked Over)|
|Hot cooked rice||6 Cup (96 tbs)|
Serving size: Complete recipe
Calories 3771 Calories from Fat 505
% Daily Value*
Total Fat 59 g90.2%
Saturated Fat 13.4 g67.1%
Trans Fat 0 g
Cholesterol 1324 mg
Sodium 8104.9 mg337.7%
Total Carbohydrates 503 g167.6%
Dietary Fiber 43.4 g173.6%
Sugars 43.5 g
Protein 300 g600.4%
Vitamin A 227.2% Vitamin C 797.8%
Calcium 161.3% Iron 465.7%
*Based on a 2000 Calorie diet
Add 1 cup chopped onions and the tasso; cook over high heat, stirring occasionally and scraping the bottom of the pot with a wooden spoon, about 3 1/2 minutes.
Add 1 cup celery and 3/4 cup bell pepper.
Lower heat to medium, cover and cook about 2 minutes.
Add 3 cups okra and all of the tomatoes.
Mix thoroughly, add 1 tablespoon of the and stir, scraping up all the caramelized browned bits on the bottom of the pot.
If this browned part does not come up easily, add 2 tablespoons of stock and scrape it up.
Add the bay leaves.
Cook, covered, over high heat, occasionally stirring and scraping, about 8 minutes.
Stir in 1 cup of shrimp stock, scrape the bottom of the pot, cover and cook 12 minutes.
Add the oyster liquid, and 1/2 teaspoon garlic.
Stir, using the liquid to help scrape the bottom of the pot.
Cover and cook 11 minutes.
Add 4 cups stock, remaining 1 cup onions, 1/2 cup celery, 1 cup okra, 1/2 cup bell pepper and the remaining teaspoon of minced garlic.
Cook, stirring, 2 minutes.
Add 2 more cups of stock and cook another 3 minutes.
Stir in the remaining teaspoon of and continue cooking for 8 minutes.
Add the salt, cook 2 minutes, then stir in the shrimp, green onions, oysters and crabmeat.
Bring to a boil over high heat, then turn off heat and let it sit 5 to 10 minutes to allow the flavors to develop.
Remove bay leaves before serving.