Shrimp and Sausage Gumbo

Dairy Free
Health score
11%
Shrimp and Sausage Gumbo
45 min.
4
391kcal

Suggestions

Ingredients

  • 0.3 teaspoon cayenne pepper 
  • rib celery cut into 1/2-inch pieces
  • cups chicken stock see low-sodium canned
  • tablespoon flat-leaf parsley finely chopped
  • tablespoons flour all-purpose
  •  garlic cloves very finely chopped
  • 0.5 pound spicy kielbasa halved lengthwise sliced
  • medium onion coarsely chopped
  •  bell pepper red cut into 3/4-inch pieces
  • servings salt and pepper freshly ground
  •  scallion thinly sliced
  • 0.8 pound shrimp shelled deveined
  •  thyme sprigs 
  • tablespoons vegetable oil 

Equipment

  • sauce pan

Directions

  1. In a large saucepan, heat the vegetable oil until shimmering.
  2. Add the red bell pepper, chopped onion, celery, chopped garlic and cayenne. Season the vegetables with salt and pepper and cook them over moderately high heat until they are softened, about 2 minutes.
  3. Add the sausage to the vegetables and cook, stirring occasionally, until lightly browned, about 5 minutes.
  4. Sprinkle the flour on top of the sausage and vegetables and stir until evenly coated.
  5. Add the chicken stock and thyme sprigs and simmer over moderate heat for 10 minutes.
  6. Add the shrimp and scallion to the saucepan, season lightly with salt and simmer, stirring, until the shrimp are opaque and cooked through, about 2 minutes longer. Discard the thyme sprigs. Stir the parsley into the gumbo and serve at once.
  7. Serve With: Rice or crusty bread.

Nutrition Facts

Calories391kcal
Protein33.52%
Fat54.64%
Carbs11.84%

Properties

Glycemic Index
84.25
Glycemic Load
3.24
Inflammation Score
-8
Nutrition Score
17.485652322355%

Flavonoids

Apigenin
2.18mg
Luteolin
0.43mg
Isorhamnetin
1.38mg
Kaempferol
0.24mg
Myricetin
0.18mg
Quercetin
6mg

Nutrients percent of daily need

Calories:391.31kcal
19.57%
Fat:24.28g
37.35%
Saturated Fat:6.6g
41.23%
Carbohydrates:11.84g
3.95%
Net Carbohydrates:10.4g
3.78%
Sugar:3.46g
3.84%
Cholesterol:185.69mg
61.9%
Sodium:831.27mg
36.14%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:33.51g
67.03%
Vitamin C:43.38mg
52.58%
Vitamin B3:7.31mg
36.54%
Phosphorus:361.99mg
36.2%
Vitamin K:36.89µg
35.14%
Copper:0.53mg
26.31%
Vitamin A:1146.44IU
22.93%
Potassium:754.42mg
21.55%
Zinc:2.96mg
19.77%
Selenium:13.42µg
19.17%
Vitamin B6:0.28mg
14.09%
Vitamin B1:0.21mg
13.97%
Vitamin B2:0.23mg
13.56%
Vitamin B12:0.79µg
13.19%
Magnesium:50.84mg
12.71%
Iron:2.21mg
12.28%
Vitamin E:1.61mg
10.72%
Calcium:86.63mg
8.66%
Manganese:0.17mg
8.43%
Folate:30.27µg
7.57%
Fiber:1.44g
5.78%
Vitamin B5:0.57mg
5.73%
Vitamin D:0.79µg
5.29%
Source:My Recipes