Gumbo

Dairy Free
Health score
10%
Gumbo
160 min.
10
347kcal

Suggestions

Ingredients

  •  beef bouillon cubes 
  • 14 ounce canned tomatoes with juice
  • stalks celery chopped
  • 0.3 bunch flat parsley coarsely chopped chopped for garnish
  • 0.5 cup flour all-purpose
  • cloves garlic minced
  •  bell pepper green seeded chopped
  •  green onions sliced
  • tablespoons butter 
  • cups okra frozen sliced
  • large onion chopped
  • 10 servings salt and pepper 
  • 0.5 pound shrimp deveined cooked peeled
  • large chicken breast halves boneless skinless
  • pound sausage smoked cut into 1/4-inch slices
  • 0.3 cup vegetable oil 
  • cups water hot
  • 0.3 cup worcestershire sauce 

Equipment

  • whisk
  • dutch oven

Directions

  1. Season the chicken with salt and pepper.
  2. Heat the oil in a heavy bottomed Dutch oven over medium-high heat. Cook the chicken until browned on both sides and remove.
  3. Add the sausage and cook until browned, then remove.
  4. Sprinkle the flour over the oil, add 2 tablespoons of margarine and cook over medium heat, stirring constantly, until brown, about 10 minutes.
  5. Let the roux cool.
  6. Return the Dutch oven to low heat and melt the remaining 3 tablespoons margarine.
  7. Add the onion, garlic, green pepper and celery and cook for 10 minutes.
  8. Add Worcestershire sauce, salt and pepper, to taste and the 1/4 bunch parsley. Cook, while stirring frequently, for 10 minutes.
  9. Add 4 cups hot water and bouillon cubes, whisking constantly.
  10. Add the chicken and sausage. Bring to a boil, then reduce the heat, cover, and simmer for 45 minutes.
  11. Add tomatoes and okra. Cover and simmer for 1 hour. Just before serving add the green onions, shrimp and chopped parsley.

Nutrition Facts

Calories347kcal
Protein22.29%
Fat63.38%
Carbs14.33%

Properties

Glycemic Index
27
Glycemic Load
4.43
Inflammation Score
-7
Nutrition Score
15.298695802689%

Flavonoids

Apigenin
3.41mg
Luteolin
0.7mg
Isorhamnetin
0.75mg
Kaempferol
0.22mg
Myricetin
0.25mg
Quercetin
8.11mg

Nutrients percent of daily need

Calories:346.69kcal
17.33%
Fat:24.39g
37.53%
Saturated Fat:6.47g
40.44%
Carbohydrates:12.41g
4.14%
Net Carbohydrates:10.73g
3.9%
Sugar:2.52g
2.8%
Cholesterol:90.5mg
30.17%
Sodium:1298.92mg
56.47%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:19.3g
38.61%
Vitamin K:54.24µg
51.66%
Vitamin B3:5.86mg
29.29%
Selenium:20.13µg
28.76%
Vitamin C:20.51mg
24.86%
Vitamin B6:0.47mg
23.45%
Phosphorus:213.33mg
21.33%
Vitamin B1:0.26mg
17.54%
Manganese:0.33mg
16.71%
Potassium:508.25mg
14.52%
Vitamin A:675.54IU
13.51%
Vitamin B12:0.78µg
13%
Zinc:1.76mg
11.75%
Vitamin B2:0.19mg
11.31%
Magnesium:44.31mg
11.08%
Copper:0.22mg
10.8%
Folate:41.54µg
10.38%
Iron:1.82mg
10.1%
Vitamin B5:0.85mg
8.54%
Calcium:69.54mg
6.95%
Fiber:1.68g
6.72%
Vitamin E:0.91mg
6.06%
Vitamin D:0.53µg
3.55%