Shrimp-Crab Gumbo

Dairy Free
Health score
27%
Shrimp-Crab Gumbo
45 min.
10
513kcal

Suggestions

Ingredients

  • ounce tomato sauce canned
  • 10 ounce canned tomatoes diced with green chiles canned
  • 0.5 cup celery chopped
  • 14.5 ounce chicken broth canned
  • 10 servings rice hot cooked
  • cups flour all-purpose
  • 0.5 cup parsley fresh chopped
  •  garlic cloves chopped
  • cup green onions chopped
  • 16 ounce lump crab meat 
  • 2.5 cups onion chopped
  • pounds shrimp fresh unpeeled
  • 1.5 cups vegetable oil 

Equipment

  • whisk
  • pot

Directions

  1. Heat oil in a large stockpot over medium heat; gradually whisk in flour, and cook, whisking constantly, until flour is a dark mahogany (about 30 minutes).
  2. Stir in chicken broth and next 6 ingredients; bring to a boil. Reduce heat, and simmer, stirring occasionally, 3 hours.
  3. Peel shrimp, and devein, if desired.
  4. Add shrimp to broth mixture; cook, stirring often, 15 minutes or just until shrimp turn pink. Stir in crabmeat and parsley.
  5. Remove from heat; stir in fil powder, if desired.
  6. Serve over hot cooked rice.

Nutrition Facts

Calories513kcal
Protein40.98%
Fat20.38%
Carbs38.64%

Properties

Glycemic Index
38.2
Glycemic Load
39.19
Inflammation Score
-8
Nutrition Score
27.977825995373%

Flavonoids

Apigenin
6.61mg
Luteolin
0.09mg
Isorhamnetin
2mg
Kaempferol
0.45mg
Myricetin
0.47mg
Quercetin
9.23mg

Nutrients percent of daily need

Calories:513.47kcal
25.67%
Fat:11.5g
17.69%
Saturated Fat:2.24g
14.01%
Carbohydrates:49.05g
16.35%
Net Carbohydrates:46.3g
16.84%
Sugar:3.62g
4.02%
Cholesterol:258.69mg
86.23%
Sodium:859.92mg
37.39%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:52.03g
104.07%
Vitamin K:86.05µg
81.96%
Vitamin B12:4.49µg
74.89%
Copper:1.14mg
56.95%
Selenium:39.01µg
55.72%
Phosphorus:545.09mg
54.51%
Zinc:6.35mg
42.36%
Manganese:0.74mg
36.89%
Magnesium:107.37mg
26.84%
Folate:93.61µg
23.4%
Potassium:807.88mg
23.08%
Iron:3.76mg
20.89%
Vitamin C:16.57mg
20.09%
Vitamin B3:3.86mg
19.31%
Vitamin B1:0.28mg
18.57%
Vitamin B6:0.35mg
17.61%
Calcium:160.97mg
16.1%
Vitamin B2:0.25mg
14.71%
Vitamin A:590.97IU
11.82%
Fiber:2.75g
10.99%
Vitamin E:1.33mg
8.88%
Vitamin B5:0.76mg
7.65%
Source:My Recipes