Andouille, Crab and Oyster Gumbo

Dairy Free
Health score
2%
Andouille, Crab and Oyster Gumbo
90 min.
30
114kcal

Suggestions

Ingredients

  • pound andouille sausage sliced
  •  bay leaf 
  • rib celery cut into 1/2-inch dice
  • cups chicken stock see 
  • cups bottled clam juice 
  • teaspoons thyme leaves dried
  • tablespoons filé powder 
  • 0.5 cup flour all-purpose
  • cloves garlic minced
  •  habanero chile minced
  • 24  oysters and their liquor 
  • pound lump crab meat picked over
  • 0.5 pound okra sliced
  •  onion cut into 1/2-inch dice
  • 30 servings pepper freshly ground
  •  bell pepper red cut into 1/2-inch dice
  • 30 servings salt 
  • large tomatoes finely chopped (large)
  • 0.5 cup vegetable oil 
  • tablespoons worcestershire sauce 

Equipment

  • pot

Directions

  1. In a pot, stir the flour and oil until smooth. Cook over moderate heat, stirring often, until the roux turns a rich brown color, 15 minutes.
  2. Add the andouille, celery, onion, bell pepper, habanero, garlic, okra, thyme, bay leaf and half of the fil powder and cook over moderate heat, stirring, until the onion is translucent.
  3. Add the stock, clam juice, Worcestershire and tomatoes; bring to a boil. Reduce the heat to low and simmer for 1 hour, stirring.
  4. Stir in the remaining fil powder and add the crab, oysters and their liquor. Season with salt and pepper and simmer gently for 1 minute to just cook the oysters.

Nutrition Facts

Calories114kcal
Protein26.19%
Fat44.51%
Carbs29.3%

Properties

Glycemic Index
11.93
Glycemic Load
1.62
Inflammation Score
-5
Nutrition Score
7.4747826793919%

Flavonoids

Naringenin
0.12mg
Luteolin
0.03mg
Isorhamnetin
0.18mg
Kaempferol
0.04mg
Myricetin
0.03mg
Quercetin
2.45mg

Nutrients percent of daily need

Calories:114.07kcal
5.7%
Fat:5.56g
8.55%
Saturated Fat:1.61g
10.04%
Carbohydrates:8.23g
2.74%
Net Carbohydrates:7.41g
2.69%
Sugar:2.69g
2.99%
Cholesterol:20.55mg
6.85%
Sodium:610.22mg
26.53%
Alcohol:0.27g
100%
Alcohol %:0.25%
100%
Protein:7.36g
14.71%
Vitamin B12:1.52µg
25.27%
Vitamin C:12.73mg
15.43%
Selenium:10.45µg
14.93%
Vitamin B3:2.15mg
10.76%
Copper:0.21mg
10.48%
Zinc:1.46mg
9.76%
Phosphorus:84.34mg
8.43%
Vitamin A:384.56IU
7.69%
Vitamin B1:0.11mg
7.25%
Vitamin B6:0.14mg
7.24%
Manganese:0.14mg
7.1%
Potassium:245.38mg
7.01%
Vitamin K:6.84µg
6.51%
Folate:24.76µg
6.19%
Vitamin B2:0.1mg
5.65%
Magnesium:20.93mg
5.23%
Iron:0.8mg
4.46%
Fiber:0.82g
3.28%
Vitamin E:0.43mg
2.85%
Calcium:25.16mg
2.52%
Vitamin B5:0.25mg
2.47%
Vitamin D:0.21µg
1.41%
Source:My Recipes