Gramercy Crawfish Gumbo

Dairy Free
Health score
23%
Gramercy Crawfish Gumbo
45 min.
8
355kcal

Suggestions

Ingredients

  • 14.5 ounce canned tomatoes undrained canned
  • 0.3 cup celery leaves chopped
  • cups rice hot cooked
  • 0.5 cup flour all-purpose
  • 0.3 cup parsley fresh chopped
  •  garlic cloves minced
  • 0.3 cup bell pepper green finely chopped
  • teaspoon hot sauce 
  • 0.3 pound lump crab meat 
  • 12 ounces crawfish tail meat cooked
  • ounces okra pods sliced
  • cup onion finely chopped
  • teaspoons salt 
  • tablespoons all that jazz seasoning 
  • 0.3 cup vegetable oil 
  • cups water 

Equipment

  • oven
  • knife
  • wire rack
  • measuring cup
  • dutch oven

Directions

  1. Preheat oven to 35
  2. Lightly spoon flour into a dry measuring cup; level with a knife.
  3. Place flour in a 9-inch pie plate; bake at 350 for 45 minutes or until lightly browned, stirring frequently. Cool on a wire rack.
  4. Heat oil in a large Dutch oven over medium-high heat.
  5. Add onion; saut 4 minutes. Stir in browned flour; cook 1 minute, stirring constantly. Gradually stir in water and next 8 ingredients (water through tomatoes); bring to a boil. Reduce heat; simmer 1 hour.
  6. Stir in crawfish, crabmeat, and hot sauce. Bring to a boil; reduce heat, and simmer 25 minutes.
  7. Serve gumbo with rice; sprinkle with parsley, if desired.

Nutrition Facts

Calories355kcal
Protein20.88%
Fat22.33%
Carbs56.79%

Properties

Glycemic Index
48.75
Glycemic Load
42.33
Inflammation Score
-7
Nutrition Score
23.375217076229%

Flavonoids

Apigenin
4.25mg
Luteolin
0.32mg
Isorhamnetin
1mg
Kaempferol
0.18mg
Myricetin
0.33mg
Quercetin
8.71mg

Nutrients percent of daily need

Calories:355.49kcal
17.77%
Fat:8.85g
13.62%
Saturated Fat:1.5g
9.4%
Carbohydrates:50.64g
16.88%
Net Carbohydrates:46.07g
16.75%
Sugar:3.92g
4.35%
Cholesterol:35.15mg
11.72%
Sodium:893.74mg
38.86%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:18.63g
37.25%
Vitamin K:78.4µg
74.67%
Manganese:1.17mg
58.28%
Selenium:33.21µg
47.44%
Vitamin B6:0.7mg
35.07%
Vitamin B3:6.71mg
33.53%
Vitamin B12:1.79µg
29.77%
Vitamin C:20.79mg
25.2%
Copper:0.48mg
24.15%
Phosphorus:239.21mg
23.92%
Magnesium:76.01mg
19%
Fiber:4.58g
18.31%
Iron:3.28mg
18.21%
Potassium:586.26mg
16.75%
Zinc:2.5mg
16.65%
Folate:65.96µg
16.49%
Vitamin B1:0.23mg
15.28%
Vitamin B5:1.47mg
14.71%
Vitamin E:2.12mg
14.15%
Calcium:141.32mg
14.13%
Vitamin A:552.74IU
11.05%
Vitamin B2:0.18mg
10.59%
Source:My Recipes