Seafood Gumbo

Gluten Free
Dairy Free
Health score
27%
Seafood Gumbo
25 min.
6
344kcal

Suggestions

Ingredients

  • 0.5 pound bacon diced sliced
  • 14 ounce canned tomatoes diced canned
  • 1.5 cups celery sliced
  • cups chicken broth 
  • pound crab meat fresh
  •  garlic cloves minced
  • 1.5 cups bell pepper green chopped
  • teaspoons kosher salt 
  • 10 ounce okra frozen thawed sliced
  • cup onion sliced
  • pound shrimp raw cleaned
  • teaspoon thyme leaves dried
  • tablespoons worcestershire sauce 

Equipment

  • paper towels
  • sauce pan
  • slotted spoon

Directions

  1. Cook the bacon over medium heat in a heavy saucepan until crisp, stirring frequently.
  2. Remove with a slotted spoon and drain on a paper towel. Discard all but 2 tablespoons of the fat, then add the vegetables (except the okra), 4 cups of broth, Worcestershire, salt, and thyme. Cover and simmer over medium heat for 1 hour, stirring occasionally.
  3. Add the okra and cook 10 minutes longer. Stir in the shellfish and cook 5 minutes more, or until the shrimp curl and turn pink.

Nutrition Facts

Calories344kcal
Protein37.34%
Fat43.76%
Carbs18.9%

Properties

Glycemic Index
35.67
Glycemic Load
2.88
Inflammation Score
-9
Nutrition Score
31.940434445506%

Flavonoids

Apigenin
0.73mg
Luteolin
2.18mg
Isorhamnetin
1.34mg
Kaempferol
0.25mg
Myricetin
0.02mg
Quercetin
16.26mg

Nutrients percent of daily need

Calories:344.1kcal
17.21%
Fat:16.8g
25.85%
Saturated Fat:5.28g
32.97%
Carbohydrates:16.33g
5.44%
Net Carbohydrates:12g
4.36%
Sugar:6.89g
7.65%
Cholesterol:153.52mg
51.17%
Sodium:2562.78mg
111.43%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:32.25g
64.51%
Vitamin B12:7.85µg
130.79%
Selenium:58.94µg
84.2%
Vitamin C:56.53mg
68.52%
Copper:1.1mg
54.77%
Phosphorus:484.1mg
48.41%
Zinc:6.34mg
42.28%
Manganese:0.71mg
35.61%
Vitamin B6:0.68mg
34.21%
Vitamin K:28.86µg
27.48%
Magnesium:109.87mg
27.47%
Vitamin B3:5.49mg
27.46%
Folate:103.09µg
25.77%
Potassium:884.99mg
25.29%
Vitamin B1:0.36mg
23.83%
Vitamin A:922.43IU
18.45%
Fiber:4.33g
17.31%
Calcium:171.52mg
17.15%
Vitamin E:2.36mg
15.75%
Iron:2.58mg
14.35%
Vitamin B2:0.23mg
13.26%
Vitamin B5:1.15mg
11.55%
Vitamin D:0.23µg
1.51%
Source:My Recipes