Chicken and Seafood Gumbo

Dairy Free
Health score
29%
Chicken and Seafood Gumbo
170 min.
8
509kcal

Suggestions

Ingredients

  • 0.3 cup apple cider vinegar 
  •  bay leaves 
  • tablespoons bourbon 
  • 14.5 ounce canned tomatoes diced canned
  • 14.5 ounce canned tomatoes diced canned
  • stalks celery diced
  • pounds chicken thighs and leg boneless skinless cut into 1-inch pieces
  • cups chicken stock see 
  •  fresno chiles red
  • 0.5  flour all-purpose
  • 0.5 cup cilantro leaves fresh roughly chopped
  • cloves garlic 
  •  bell pepper diced green cored seeded
  •  jalepenos 
  • cups lower-sodium chicken broth 
  • cups okra sliced
  • medium onion diced finely
  • 0.3 teaspoon pepper 
  • cups rice long-grain
  • teaspoon salt 
  • 1.5 teaspoons salt 
  • servings salt 
  • pound shrimp deveined peeled (16- to 20-count)
  • 0.5 teaspoon sugar 
  • 0.5 cup vegetable oil 
  • servings water 

Equipment

  • food processor
  • sauce pan
  • wooden spoon
  • dutch oven

Directions

  1. Combine the oil and the flour in a heavy stockpot or Dutch oven over medium heat. With a wooden spoon stir the mixture slowly and constantly. After about 5 minutes the mixture will begin to foam. Keep stirring. As the roux cooks, the color will darken and the flour will have a nice nutty aroma. It should take about 15 minutes to fully develop a nice dark brown roux.
  2. When the roux is ready add the celery, onions and peppers (the Trinity) and cook for about 10 to 15 minutes. Once the vegetables have softened, add the bourbon and stir for 2 minutes, add chicken broth a little at a time to make sure the roux mixes well and is incorporated.
  3. Add the remaining ingredients, diced tomatoes, chicken, okra, bay leaves, Hot Sauce and season with salt and pepper.
  4. Bring to a boil then lower heat and simmer uncovered for 1 1/2 hours, skimming off any fat that rises to the surface and stirring occasionally. In the last 7 minutes, add the shrimp and cook until no longer pink. At the very last minute add the fresh cilantro. Season with more salt and pepper, if necessary.
  5. Remove bay leaves and serve with rice and crusty flat bread.
  6. Roughly chop the chiles and jalepenos discarding the seeds.
  7. Add to a food processor, along with the tomatoes, apple cider vinegar, garlic, sugar and salt. Process until desired consistency. If it's too dry add a little water.
  8. Pour mixture into a small saucepan and simmer for about 10 minutes. At this point you can strain it for a loose hot sauce or leave it as it is for a chunky hot sauce. Season with more salt, if necessary.
  9. In a medium covered saucepan bring salted water to a boil.
  10. Add the rice, cover and lower the heat. Cook for 20 minutes until water is absorbed.

Nutrition Facts

Calories509kcal
Protein36.64%
Fat17.98%
Carbs45.38%

Properties

Glycemic Index
76.16
Glycemic Load
26.44
Inflammation Score
-8
Nutrition Score
31.593478244284%

Flavonoids

Apigenin
0.43mg
Luteolin
0.98mg
Isorhamnetin
0.69mg
Kaempferol
0.13mg
Myricetin
0.02mg
Quercetin
9.41mg

Nutrients percent of daily need

Calories:508.99kcal
25.45%
Fat:9.99g
15.37%
Saturated Fat:2.2g
13.75%
Carbohydrates:56.74g
18.91%
Net Carbohydrates:51.93g
18.88%
Sugar:10.13g
11.26%
Cholesterol:202.61mg
67.54%
Sodium:1758.85mg
76.47%
Alcohol:1.25g
100%
Alcohol %:0.16%
100%
Protein:45.8g
91.61%
Vitamin C:80.2mg
97.21%
Vitamin B6:1.11mg
55.65%
Vitamin B3:11.09mg
55.47%
Manganese:1.09mg
54.32%
Selenium:36.5µg
52.14%
Phosphorus:494.61mg
49.46%
Potassium:1554.89mg
44.43%
Copper:0.77mg
38.66%
Vitamin K:36.18µg
34.46%
Magnesium:112.75mg
28.19%
Vitamin B2:0.44mg
26.1%
Zinc:3.77mg
25.15%
Vitamin B5:2.34mg
23.41%
Vitamin B1:0.35mg
23.21%
Iron:3.81mg
21.17%
Vitamin A:984.94IU
19.7%
Fiber:4.82g
19.26%
Vitamin E:2.5mg
16.65%
Folate:61.74µg
15.43%
Calcium:144.84mg
14.48%
Vitamin B12:0.73µg
12.1%