Savannah Seafood Gumbo

Dairy Free
Health score
20%
Savannah Seafood Gumbo
165 min.
10
683kcal

Suggestions

Ingredients

  •  bay leaves 
  • cups bay scallops 
  • 0.3 cup pepper black
  • 14.5 ounce canned tomatoes diced with garlic, basil, and oregano canned
  • 0.5 teaspoon cayenne pepper 
  • cup celery diced
  • tablespoon chicken stock cube 
  • cups chicken broth 
  • 0.5 pound crab meat 
  • teaspoon basil dried
  • 0.3 cup parsley dried
  • 1.5 teaspoons thyme leaves dried
  • 10 servings filé powder 
  • tablespoons flour all-purpose
  • large garlic cloves minced
  • 0.3 cup garlic powder 
  • cup bell pepper green chopped
  • teaspoon lemon pepper 
  • cups oysters and liquor 
  • 0.3 cup oil 
  • cups cut okra fresh ()
  • cups onion chopped
  • cup salt 
  • cups sausage fresh cajun-style sliced
  • 1.5 pounds shrimp fresh peeled
  • cups water 
  • tablespoons worcestershire sauce 

Equipment

  • bowl
  • pot

Directions

  1. In a large pot combine oil and flour. Cook over medium heat stirring constantly until the roux has browned to a light chocolate color.
  2. Add onion, pepper, celery and garlic.
  3. Saute for 2 to 3 minutes, stirring constantly. Slowly add chicken broth, and chicken base, stirring as you go.
  4. Add water, bay leaves, thyme, basil, parsley, lemon pepper, cayenne pepper, House Seasoning, soy sauce and tomatoes.
  5. Cut sausage into 1/2-inch pieces.
  6. Add to pot along with okra. Cover pot and simmer for 1 to 1 1/2 hours, stirring occasionally.
  7. Add oysters, crabmeat, shrimp and scallops. Simmer for an additional 15 minutes.
  8. Serve over hot buttered rice.
  9. Sprinkle with file powder on top of bowl and stir in.
  10. Mix ingredients together and store in an airtight container for up to 6 months.

Nutrition Facts

Calories683kcal
Protein31.62%
Fat50.44%
Carbs17.94%

Properties

Glycemic Index
38.8
Glycemic Load
5.66
Inflammation Score
-9
Nutrition Score
32.035217451013%

Flavonoids

Apigenin
37.82mg
Luteolin
0.98mg
Isorhamnetin
4.36mg
Kaempferol
0.24mg
Myricetin
0.02mg
Quercetin
15.27mg

Nutrients percent of daily need

Calories:683.18kcal
34.16%
Fat:32.44g
49.91%
Saturated Fat:9.13g
57.05%
Carbohydrates:25.95g
8.65%
Net Carbohydrates:20.36g
7.4%
Sugar:5.36g
5.96%
Cholesterol:206.18mg
68.73%
Sodium:13060.2mg
567.83%
Alcohol:16.03g
100%
Alcohol %:3.05%
100%
Protein:45.75g
91.51%
Manganese:1.58mg
78.99%
Phosphorus:665.79mg
66.58%
Vitamin B12:3.87µg
64.44%
Vitamin K:49.05µg
46.72%
Copper:0.88mg
44.1%
Zinc:5.88mg
39.17%
Vitamin C:31.9mg
38.66%
Vitamin B6:0.74mg
37.23%
Vitamin B3:6.98mg
34.92%
Vitamin B1:0.51mg
33.93%
Potassium:1182.72mg
33.79%
Selenium:22.13µg
31.62%
Magnesium:124.05mg
31.01%
Iron:4.72mg
26.23%
Fiber:5.59g
22.35%
Folate:77.71µg
19.43%
Vitamin B2:0.33mg
19.35%
Calcium:192.84mg
19.28%
Vitamin E:2.15mg
14.31%
Vitamin B5:1.33mg
13.34%
Vitamin A:658IU
13.16%
Vitamin D:1.23µg
8.2%