Cajun Gumbo

Dairy Free
Health score
8%
Cajun Gumbo
45 min.
20
266kcal

Suggestions

Ingredients

  • pound andouille sausage sliced
  •  bay leaves 
  • cups celery chopped
  • 10 cup rice long-grain cooked
  • cup flour all-purpose
  • cloves garlic minced
  • cup green onions chopped
  • cups bell pepper green chopped
  • 0.3 teaspoon ground pepper red
  • 20 ounce okra frozen sliced
  • cups onion chopped
  • teaspoon oregano dried whole
  • 12 ounce standard oysters fresh drained
  • 1.5 teaspoons paprika 
  • 0.3 teaspoon pepper 
  • teaspoons salt 
  • pound shrimp fresh unpeeled
  • teaspoons thyme leaves dried whole
  • ounce tomato paste canned
  • cup vegetable oil 
  • pound broiler-fryer 
  • pound broiler-fryer 

Equipment

  • broiler
  • dutch oven

Directions

  1. Place broiler-fryer in a Dutch oven; cover with water. Bring to a boil; cover, reduce heat, and simmer 1 hour.
  2. Remove chicken, reserving 9 cups broth. Bone and chop chicken.
  3. Combine flour and oil in a Dutch oven; cook over medium heat, stirring constantly, until mixture is chocolate colored (about 30 minutes).
  4. Add 2 cups onion and next 4 ingredients; saute 5 minutes or until tender.
  5. Add salt and next 6 ingredients; saute 2 minutes.
  6. Add reserved 9 cups broth, chicken, okra, tomato paste, and sausage. Bring to a boil; cover, reduce heat, and simmer 1 1/2 hours, stirring occasionally. Discard bay leaves.
  7. Peel and devein shrimp.
  8. Add shrimp and oysters to broth mixture; simmer an additional 10 minutes or until shrimp turn pink and edges of oysters begin to curl.
  9. Serve over rice.

Nutrition Facts

Calories266kcal
Protein19.33%
Fat30.2%
Carbs50.47%

Properties

Glycemic Index
23.45
Glycemic Load
28.57
Inflammation Score
-7
Nutrition Score
13.05217380109%

Flavonoids

Apigenin
0.29mg
Luteolin
0.81mg
Isorhamnetin
0.8mg
Kaempferol
0.21mg
Myricetin
0.02mg
Quercetin
10.11mg

Nutrients percent of daily need

Calories:266.45kcal
13.32%
Fat:8.97g
13.8%
Saturated Fat:2.48g
15.5%
Carbohydrates:33.74g
11.25%
Net Carbohydrates:31.14g
11.33%
Sugar:2.55g
2.84%
Cholesterol:56.7mg
18.9%
Sodium:473.78mg
20.6%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:12.92g
25.85%
Manganese:0.77mg
38.32%
Vitamin K:30.53µg
29.07%
Vitamin C:22.34mg
27.08%
Selenium:13.64µg
19.49%
Phosphorus:159.84mg
15.98%
Zinc:2.26mg
15.07%
Copper:0.3mg
14.91%
Vitamin B1:0.21mg
14.15%
Vitamin B6:0.28mg
13.95%
Vitamin B3:2.69mg
13.47%
Magnesium:47.44mg
11.86%
Potassium:391.98mg
11.2%
Folate:44.67µg
11.17%
Fiber:2.59g
10.37%
Vitamin A:478.99IU
9.58%
Iron:1.64mg
9.1%
Vitamin B2:0.13mg
7.52%
Calcium:72.19mg
7.22%
Vitamin B5:0.68mg
6.78%
Vitamin B12:0.37µg
6.18%
Vitamin E:0.84mg
5.61%
Vitamin D:0.32µg
2.12%
Source:My Recipes