Gumbo

Dairy Free
Health score
5%
Gumbo
45 min.
8
296kcal

Suggestions

Ingredients

  • teaspoon pepper black
  • 32 ounce chicken broth 
  • servings rice hot cooked
  • teaspoons filé powder 
  • 0.3 cup flour all-purpose
  • servings bread french
  •  garlic cloves diced
  • medium size bell pepper green chopped
  •  green onions chopped
  • 0.5 teaspoon ground pepper red
  • medium onion chopped
  • teaspoon salt 
  • pounds shrimp fresh unpeeled
  • 0.3 cup vegetable oil 

Equipment

  • whisk
  • dutch oven

Directions

  1. Peel shrimp, and devein, if desired; set aside.
  2. Cook oil and flour in a Dutch oven over medium heat, whisking roux constantly until it is a dark caramel color (about 12 minutes).
  3. Reduce heat to low; add onion and bell pepper, and saute 5 minutes or until tender.
  4. Add broth gradually, stirring until blended. Stir in garlic and next 3 ingredients; cover and simmer, stirring occasionally, 30 minutes.
  5. Add shrimp and green onions; cook, covered, 10 minutes or just until shrimp turn pink.
  6. Remove from heat, and stir in file powder.
  7. Let stand 10 minutes before serving; serve over rice with French bread.
  8. Prep: 30 min., Cook: 1 hr., Stand: 10 min.

Nutrition Facts

Calories296kcal
Protein36.06%
Fat24.34%
Carbs39.6%

Properties

Glycemic Index
53.44
Glycemic Load
27.04
Inflammation Score
-3
Nutrition Score
10.74391294044%

Flavonoids

Luteolin
0.7mg
Isorhamnetin
0.69mg
Kaempferol
0.18mg
Myricetin
0.02mg
Quercetin
3.78mg

Nutrients percent of daily need

Calories:296.15kcal
14.81%
Fat:8g
12.31%
Saturated Fat:1.27g
7.91%
Carbohydrates:29.27g
9.76%
Net Carbohydrates:28.06g
10.21%
Sugar:1.69g
1.88%
Cholesterol:184.84mg
61.61%
Sodium:855.46mg
37.19%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:26.66g
53.31%
Phosphorus:298.11mg
29.81%
Manganese:0.59mg
29.69%
Copper:0.55mg
27.48%
Vitamin K:26.65µg
25.38%
Vitamin C:14.55mg
17.64%
Magnesium:56.45mg
14.11%
Zinc:2.11mg
14.06%
Potassium:425.86mg
12.17%
Selenium:8.28µg
11.82%
Calcium:98.6mg
9.86%
Vitamin B6:0.15mg
7.37%
Iron:1.27mg
7.07%
Vitamin B2:0.12mg
6.84%
Vitamin B1:0.1mg
6.56%
Vitamin E:0.77mg
5.13%
Vitamin B3:0.98mg
4.92%
Fiber:1.21g
4.83%
Folate:18.9µg
4.72%
Vitamin B5:0.39mg
3.85%
Vitamin A:170.88IU
3.42%
Source:My Recipes