Merwin's Shrimp Gumbo

Dairy Free
Health score
13%
Merwin's Shrimp Gumbo
165 min.
8
586kcal

Suggestions

Ingredients

  •  bay leaves 
  • 0.1 teaspoon cayenne pepper 
  • pound meat from a rotisserie chicken cut into parts
  • teaspoon thyme leaves dried
  • servings filé powder 
  • 0.7 cup flour all-purpose
  • tablespoons parsley fresh chopped
  • tablespoon garlic minced
  • 0.7 cup bell pepper green finely chopped
  • 0.5 cup green onions chopped
  • servings ground pepper black to taste
  • cups onion chopped
  • servings salt to taste
  • pounds shrimp deveined peeled
  • pound sausage smoked cut into 1/4 inch rounds
  • 0.5 cup vegetable oil 
  • cups water 

Equipment

  • bowl
  • frying pan
  • paper towels
  • whisk

Directions

  1. In a medium skillet, brown the sausage over medium heat.
  2. Remove from pan, and drain on paper towels to remove some of the fat. Discard fat in pan.
  3. In a large skillet, heat vegetable oil over high heat. Brown chicken pieces in hot oil. Turn frequently until golden brown on all sides.
  4. Transfer chicken to a dish, leaving oil in pan. Set chicken aside, but keep warm.
  5. Make a roux by whisking flour into the hot vegetable oil. Turn heat down to low. Continue cooking flour and oil mixture, stirring constantly, until it reaches a dark brown color. This may take 30 to 45 minutes; the darker the roux, the better the final gumbo.
  6. When the roux is a dark brown color, quickly add the sausage, onion, green onion tops, green pepper, parsley, and garlic. Cook over low heat until the vegetables are wilted, about 10 minutes, stirring constantly.
  7. Stir in 2 cups water and spices.
  8. Add chicken parts.
  9. Add rest of the water slowly. Bring mixture to a boil, and reduce heat. Simmer for about 45 minutes, until chicken is done and tender.
  10. Remove chicken pieces, and save for another use.
  11. Add shrimp to gumbo; cook for about 8 to 10 minutes more.
  12. Remove bay leaves. Taste, and adjust seasoning.
  13. Serve gumbo in deep bowls.
  14. Sprinkle file powder over individual servings, and stir in.

Nutrition Facts

Calories586kcal
Protein35.73%
Fat54.32%
Carbs9.95%

Properties

Glycemic Index
33.75
Glycemic Load
6.83
Inflammation Score
-6
Nutrition Score
20.725652238597%

Flavonoids

Apigenin
2.16mg
Luteolin
0.6mg
Isorhamnetin
2mg
Kaempferol
0.37mg
Myricetin
0.18mg
Quercetin
9.08mg

Nutrients percent of daily need

Calories:586.22kcal
29.31%
Fat:34.97g
53.79%
Saturated Fat:10.49g
65.58%
Carbohydrates:14.42g
4.81%
Net Carbohydrates:12.94g
4.71%
Sugar:2.19g
2.44%
Cholesterol:304.47mg
101.49%
Sodium:901.59mg
39.2%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:51.74g
103.49%
Vitamin B3:10.02mg
50.09%
Phosphorus:493.65mg
49.37%
Selenium:27.03µg
38.61%
Vitamin K:39.44µg
37.56%
Copper:0.62mg
30.94%
Zinc:4.38mg
29.2%
Vitamin B6:0.58mg
28.85%
Vitamin B1:0.33mg
21.81%
Vitamin C:17.6mg
21.33%
Potassium:733.5mg
20.96%
Magnesium:80.69mg
20.17%
Vitamin B12:1.19µg
19.89%
Vitamin B2:0.3mg
17.7%
Iron:3.1mg
17.21%
Vitamin B5:1.36mg
13.63%
Manganese:0.27mg
13.55%
Calcium:118.49mg
11.85%
Folate:42.69µg
10.67%
Vitamin A:365.64IU
7.31%
Fiber:1.48g
5.9%
Vitamin D:0.84µg
5.61%
Vitamin E:0.67mg
4.48%
Source:Allrecipes