Nana's Chicken Seafood Gumbo

Dairy Free
Health score
40%
Nana's Chicken Seafood Gumbo
175 min.
6
411kcal

Suggestions

Ingredients

  •  celery stalk chopped
  • cups chicken stock see 
  • cup meat from a rotisserie chicken cooked chopped
  • 0.5 cup flour all-purpose
  • cloves garlic 
  •  bell pepper green chopped
  • Dash hot sauce (recommended: Tabasco)
  • 0.5  juice of lemon juiced
  • 0.3 cup catsup 
  • pound lump crab meat 
  • pound okra sliced
  • pound shrimp 
  • large tomatoes diced
  • 0.5 cup vegetable oil 
  • Dash worcestershire sauce 
  •  onion yellow chopped

Equipment

  • whisk
  • dutch oven

Directions

  1. In a heavy Dutch oven, heat oil.
  2. Add the flour and stir and cook until the mixture darkens to a brown color, about the shade of peanut butter.
  3. Add the celery, onion, green bell pepper and garlic and saute until tender.
  4. Whisk in chicken stock, add the ketchup, chopped tomato, and okra.
  5. Let simmer for 2 1/2 hours. About 10 minutes before serving time add cooked chicken, crabmeat and shrimp and simmer.
  6. Add lemon juice, hot sauce and Worcestershire.

Nutrition Facts

Calories411kcal
Protein45.24%
Fat22.53%
Carbs32.23%

Properties

Glycemic Index
40.67
Glycemic Load
7.93
Inflammation Score
-9
Nutrition Score
35.164782980214%

Flavonoids

Eriodictyol
0.12mg
Hesperetin
0.36mg
Naringenin
0.45mg
Apigenin
0.02mg
Luteolin
0.94mg
Isorhamnetin
0.92mg
Kaempferol
0.19mg
Myricetin
0.1mg
Quercetin
20.48mg

Nutrients percent of daily need

Calories:411.49kcal
20.57%
Fat:10.3g
15.85%
Saturated Fat:2.22g
13.9%
Carbohydrates:33.17g
11.06%
Net Carbohydrates:29.02g
10.55%
Sugar:11.28g
12.53%
Cholesterol:180.57mg
60.19%
Sodium:1300.97mg
56.56%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:46.54g
93.09%
Vitamin B12:6.87µg
114.53%
Copper:1.34mg
67.23%
Selenium:44.67µg
63.81%
Vitamin C:50.68mg
61.43%
Phosphorus:544.34mg
54.43%
Vitamin B3:9.73mg
48.65%
Zinc:7.02mg
46.78%
Manganese:0.87mg
43.34%
Vitamin K:37.86µg
36.06%
Vitamin B6:0.72mg
35.81%
Potassium:1223.45mg
34.96%
Magnesium:138.87mg
34.72%
Folate:131.1µg
32.78%
Vitamin B1:0.44mg
29.21%
Vitamin B2:0.48mg
28.02%
Vitamin A:1212.39IU
24.25%
Calcium:175.29mg
17.53%
Iron:3.08mg
17.11%
Fiber:4.15g
16.59%
Vitamin B5:0.83mg
8.34%
Vitamin E:1.16mg
7.74%