Rouxless Gumbo

Gluten Free
Health score
6%
Rouxless Gumbo
145 min.
12
312kcal

Suggestions

Ingredients

  • cups andouille sausage sliced
  • tablespoon butter 
  • 10 ounce canned tomatoes diced with green chilies, undrained canned
  • 0.5 teaspoon cayenne pepper 
  • stalks celery chopped
  • cups rice cooked
  • teaspoons filé powder 
  • 0.8 cup regular corn frozen
  • cloves garlic minced
  •  bell pepper green chopped
  • 12 servings ground pepper black to taste
  • cups okra 
  • large onion chopped
  • 12 servings salt to taste
  • pound meat from a rotisserie chicken whole

Equipment

  • frying pan
  • pot

Directions

  1. Place chicken in a large pot; add enough water to cover. Cover pot and bring to a boil; reduce heat to medium-low and simmer until meat falls off the bone, about 90 minutes.
  2. Remove chicken, let cool, and shred meat; skim broth and reserve.
  3. Melt butter in a large skillet over medium heat; cook and stir onions, bell pepper, and celery until tender, about 5 minutes. Stir in garlic and cook until fragrant, about 1 minute.
  4. Add diced tomatoes, tomatoes with green chilies, andouille sausage, okra, corn, salt, pepper, cayenne pepper, and reserved broth; bring to a gentle boil over medium-high heat. Simmer until liquid is reduced by half, about 30 minutes.
  5. Mix shredded chicken and shrimp into skillet; simmer until shrimp turns bright pink and okra is tender, 5 to 7 minutes.
  6. Remove skillet from heat and stir in file powder.
  7. Serve with rice.

Nutrition Facts

Calories312kcal
Protein21.3%
Fat50.32%
Carbs28.38%

Properties

Glycemic Index
29.5
Glycemic Load
16.58
Inflammation Score
-5
Nutrition Score
11.67391306421%

Flavonoids

Apigenin
0.19mg
Luteolin
0.54mg
Isorhamnetin
0.63mg
Kaempferol
0.1mg
Myricetin
0.02mg
Quercetin
6.29mg

Nutrients percent of daily need

Calories:312.17kcal
15.61%
Fat:17.49g
26.91%
Saturated Fat:5.73g
35.78%
Carbohydrates:22.19g
7.4%
Net Carbohydrates:20.37g
7.41%
Sugar:2.14g
2.38%
Cholesterol:63.63mg
21.21%
Sodium:558.54mg
24.28%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:16.65g
33.3%
Vitamin B3:5.7mg
28.49%
Selenium:17.78µg
25.4%
Manganese:0.49mg
24.29%
Vitamin C:16.76mg
20.31%
Vitamin B6:0.39mg
19.36%
Phosphorus:167.41mg
16.74%
Vitamin B1:0.2mg
13.51%
Zinc:1.96mg
13.05%
Potassium:405.71mg
11.59%
Magnesium:38.77mg
9.69%
Vitamin B5:0.97mg
9.69%
Vitamin B2:0.16mg
9.65%
Vitamin K:9.51µg
9.06%
Vitamin B12:0.5µg
8.35%
Iron:1.41mg
7.84%
Fiber:1.82g
7.28%
Copper:0.14mg
6.96%
Vitamin A:345.68IU
6.91%
Folate:26.1µg
6.52%
Vitamin E:0.8mg
5.34%
Calcium:43.07mg
4.31%
Vitamin D:0.62µg
4.16%
Source:Allrecipes