Creole Gumbo

Health score
16%
Creole Gumbo
215 min.
8
679kcal

Suggestions

Ingredients

  • 0.5 cup butter 
  • 4  chicken breast halves bone-in with skin
  • 8  chicken thighs 
  • 0.5 cup flour all-purpose
  • 1  bell pepper green chopped
  • 1 pound creole sausage smoked
  • 2 tablespoons penzey's southwest seasoning cajun-style
  • 1 pound shrimp 
  • 2.5 cups water 
  • 1  onion white chopped

Equipment

  • sauce pan
  • pot

Directions

  1. Boil chicken breasts and thighs with onion and bell pepper in a large pot of salted water, for about 40 minutes or until cooked through and no longer pink inside.
  2. Drain, debone chicken and set aside.
  3. In a large saucepan stir together flour and butter over low heat to make a roux; add boiled chicken, sausage and water and bring all to a boil. Cover saucepan and simmer over low heat for about 1 1/2 hours.
  4. Add shrimp and simmer for about 1 more hour, then add seasoning to taste and serve.

Nutrition Facts

Calories679kcal
Protein29.73%
Fat63.21%
Carbs7.06%

Properties

Glycemic Index
20.88
Glycemic Load
4.69
Inflammation Score
-6
Nutrition Score
24.415652275085%

Flavonoids

Luteolin
0.7mg
Isorhamnetin
0.69mg
Kaempferol
0.1mg
Quercetin
3.12mg

Nutrients percent of daily need

Calories:679.17kcal
33.96%
Fat:47.36g
72.86%
Saturated Fat:18.03g
112.71%
Carbohydrates:11.9g
3.97%
Net Carbohydrates:9.63g
3.5%
Sugar:1.12g
1.25%
Cholesterol:308.94mg
102.98%
Sodium:797.83mg
34.69%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:50.13g
100.25%
Selenium:49.66µg
70.95%
Vitamin B3:13.7mg
68.48%
Phosphorus:503.47mg
50.35%
Vitamin B6:1mg
49.97%
Vitamin B12:1.72µg
28.61%
Vitamin K:27.64µg
26.32%
Zinc:3.91mg
26.09%
Vitamin B1:0.35mg
23.37%
Vitamin B5:2.32mg
23.18%
Potassium:802mg
22.91%
Vitamin B2:0.37mg
21.93%
Iron:3.63mg
20.18%
Magnesium:78.39mg
19.6%
Copper:0.39mg
19.51%
Manganese:0.34mg
16.99%
Vitamin C:13.74mg
16.65%
Calcium:122.6mg
12.26%
Vitamin A:577.83IU
11.56%
Vitamin E:1.41mg
9.41%
Fiber:2.27g
9.07%
Folate:35.5µg
8.88%
Vitamin D:0.79µg
5.29%
Source:Allrecipes