Bang! Gumbo

Health score
44%
Bang! Gumbo
100 min.
8
1117kcal

Suggestions

Ingredients

  • 1.5 pounds andouille sausage diced
  •  bay leaves 
  • 0.3 pound butter 
  • stalks celery diced finely
  •  chicken breasts 
  • 14 cups chicken stock see 
  • 1.5 cups flour all-purpose
  • tablespoons garlic fresh minced
  • cup green onions sliced
  • tablespoon ground pepper black
  • tablespoons hot sauce such as frank's louisiana hot sauce
  • cups okra fresh sliced
  • tablespoons olive oil 
  •  bell pepper diced red finely
  • tablespoons salt 
  • ounces shrimp deveined peeled
  • tablespoons spice mix 
  • tablespoons spice mix your favorite
  • tablespoons tomato paste 
  • servings rice white for serving
  • 0.3 cup worcestershire sauce 
  •  onion diced yellow finely

Equipment

  • frying pan
  • pot
  • grill
  • grill pan

Directions

  1. Watch how to make this recipe.
  2. First, get the roux started, it will take about 20 minutes to cook. Melt the butter in a heavy skillet over medium-low heat.
  3. Add the flour and stir often, cooking until the roux becomes a dark chocolate color.
  4. Preheat a grill or grill pan to medium-high heat.
  5. Meanwhile, toss the chicken breasts in 2 tablespoons olive oil, 2 tablespoons minced garlic and 1 tablespoons spice mix. Grill the chicken until cooked through, taking care not to overcook and dry out the meat. Cool, dice and set aside.
  6. In a large stockpot, saute the celery, onions, red pepper and the remaining 2 tablespoons garlic in the remaining 3 tablespoons olive oil until translucent, about 5 minutes.
  7. Add the chicken stock, sausage, okra, green onions, Worcestershire sauce, hot sauce, salt, spice mix, tomato paste, black pepper and bay leaves and bring to a boil. Reduce the heat to a simmer and cook for 30 minutes.
  8. Add the roux and simmer 5 more minutes, stirring gently. Taste for seasonings and adjust.
  9. Add the shrimp just before serving, heating just until the shrimp are cooked through.
  10. Serve over white rice.

Nutrition Facts

Calories1117kcal
Protein23.05%
Fat45.5%
Carbs31.45%

Properties

Glycemic Index
57.27
Glycemic Load
37
Inflammation Score
-9
Nutrition Score
48.705652112546%

Flavonoids

Apigenin
0.29mg
Luteolin
0.21mg
Isorhamnetin
0.69mg
Kaempferol
0.29mg
Myricetin
0.07mg
Quercetin
9.51mg

Nutrients percent of daily need

Calories:1117.4kcal
55.87%
Fat:56.56g
87.02%
Saturated Fat:20.79g
129.94%
Carbohydrates:87.93g
29.31%
Net Carbohydrates:79.69g
28.98%
Sugar:11.6g
12.89%
Cholesterol:244.34mg
81.45%
Sodium:4487.02mg
195.09%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:64.48g
128.95%
Vitamin B3:27.01mg
135.06%
Selenium:79.83µg
114.04%
Vitamin K:116.09µg
110.56%
Manganese:1.69mg
84.64%
Vitamin B6:1.67mg
83.39%
Phosphorus:683.74mg
68.37%
Vitamin B2:0.9mg
52.78%
Iron:9.29mg
51.6%
Vitamin B1:0.77mg
51.07%
Potassium:1776.93mg
50.77%
Vitamin C:37.82mg
45.85%
Copper:0.74mg
37%
Vitamin E:5.49mg
36.61%
Magnesium:143.13mg
35.78%
Folate:137.62µg
34.41%
Zinc:5.07mg
33.77%
Fiber:8.24g
32.95%
Vitamin A:1639.32IU
32.79%
Vitamin B5:3.12mg
31.23%
Calcium:303.4mg
30.34%
Vitamin B12:1.09µg
18.19%
Vitamin D:1.3µg
8.69%