Seafood Gumbo

Dairy Free
Health score
41%
Seafood Gumbo
105 min.
8
778kcal

Suggestions

Ingredients

  •  bay leaves crumbled
  •  bell pepper diced
  • 0.5 teaspoon pepper black
  • 0.5 teaspoon ground pepper 
  • stalks celery diced
  • cups chicken broth 
  • cups bottled clam juice 
  • cups rice cooked
  • lb crab meat (I used claw crabmeat)
  • 0.5 teaspoon basil dried
  • 0.5 teaspoon thyme dried
  • 14.5 ounce canned tomatoes 
  •  garlic clove minced (I used 3)
  •  spring onion chopped (garnish)
  • lb goat meat frozen thawed
  • cup okra frozen sliced (I used okra)
  • 0.5  onion diced
  • cups dozens oysters drained cut into bite-size pieces
  • tablespoon salt 
  • 1.5 lbs shells peeled
  • 0.8 cup vegetable oil (I used safflower oil)
  • 0.8 cup flour whole wheat (I used )

Equipment

  • frying pan
  • pot

Directions

  1. Heat oil in large skillet or pot over medium high heat. Stir in flour; cooking until smooth and darkened to the color of a penny). Stir in next 11 ingredients (thyme - garlic) and cook until vegetables are tender (about 20-30 minutes -- my okra was still frozen when I added it, so it probably took a bit longer to cook than if I used fresh or thawed okra).
  2. Remove from heat and let cook for at least 30 minutes -- I did this part way ahead so mine cooled for over an hour.In a large soup pot bring chicken broth, clam juice and reserved shrimp shells (don't forget the shells - they add lots of flavor) to a boil and then cook for 10 minutes or so.
  3. Remove shells and discard.Stir in vegetable mixture into broth and cook until thickened over medium heat.Stir in tomatoes, seafood (oysters - shrimp) and simmer 20-30 minutes -- but this can be kept warm over very low heat (I kept mine warm for over an hour and it was wonderful).
  4. Serve over rice and sprinkle with green onions, if desired.

Nutrition Facts

Calories778kcal
Protein22.07%
Fat10.16%
Carbs67.77%

Properties

Glycemic Index
50
Glycemic Load
74.12
Inflammation Score
-9
Nutrition Score
37.770000120868%

Flavonoids

Apigenin
0.29mg
Luteolin
0.2mg
Isorhamnetin
0.34mg
Kaempferol
0.15mg
Myricetin
0.02mg
Quercetin
4.75mg

Nutrients percent of daily need

Calories:778.33kcal
38.92%
Fat:8.64g
13.29%
Saturated Fat:1.49g
9.28%
Carbohydrates:129.71g
43.24%
Net Carbohydrates:123.24g
44.81%
Sugar:7.74g
8.6%
Cholesterol:66.11mg
22.04%
Sodium:2382.18mg
103.57%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:42.23g
84.46%
Selenium:113.9µg
162.71%
Manganese:2.33mg
116.27%
Vitamin B12:5.81µg
96.86%
Copper:1.2mg
59.77%
Zinc:8.76mg
58.41%
Phosphorus:552.36mg
55.24%
Vitamin B3:10.12mg
50.61%
Vitamin B6:0.97mg
48.47%
Vitamin C:32.88mg
39.85%
Magnesium:141.01mg
35.25%
Vitamin K:30.48µg
29.03%
Fiber:6.47g
25.9%
Potassium:837.73mg
23.94%
Vitamin B5:2.26mg
22.6%
Vitamin B1:0.32mg
21.37%
Vitamin A:1048.05IU
20.96%
Folate:81.04µg
20.26%
Iron:3.6mg
19.99%
Vitamin B2:0.32mg
19.06%
Calcium:124.45mg
12.44%
Vitamin E:1.25mg
8.32%
Source:Food.com
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45 min.
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50 min.
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40 min.
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100 min.
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