Ultimate Gulf Coast Gumbo

Dairy Free
Health score
8%
Ultimate Gulf Coast Gumbo
230 min.
20
282kcal

Suggestions

Ingredients

  • pound andouille sausage diced
  •  bay leaves 
  • 18 ounce crab meat drained canned
  • stalks celery chopped
  • cup chicken broth 
  • 0.5 cup corn oil 
  • tablespoons filé powder 
  • 0.5 cup flour all-purpose
  • cloves garlic minced
  •  bell pepper green chopped
  • tablespoon ground pepper 
  • tablespoons old bay seasoning tm 
  •  onions chopped
  • tablespoon salt 
  • pounds shrimp deveined peeled
  • large tomatoes chopped
  • pound meat from a rotisserie chicken whole

Equipment

  • pot

Directions

  1. Peel and devein the shrimp. Refrigerate shrimp meat.
  2. Place the shrimp heads and shells in a large pot, and cover with 2 quarts of water. Cover, and simmer over medium low heat until liquid is reduced by half. Strain out the shrimp heads and shells.
  3. Select a large stock pot capable of holding all the ingredients.
  4. Add oil to the pot, and heat over medium high heat. Using a long handled spoon, stir in flour; cook and stir for several minutes until dark brown. At that point, the flour suddenly puffs and absorbs the oil. Slowly stir in chicken broth and an equal amount of water.
  5. Place chicken in the pot.
  6. Add onions, celery, bell pepper, tomatoes, garlic, bay leaves, red pepper flakes, Old Bay seasoning, and salt. Boil for about 1 1/2 hours, or until chicken meat is no longer pink and the juices run clear.
  7. Remove chicken from the pot, and set aside until cool enough to handle.
  8. Remove bones, and chop the chicken into about one inch pieces.
  9. Add chicken meat, shrimp broth, crab meat, sausage, and shrimp to .
  10. Add the file powder, and stir from the bottom of the pot. When the gumbo comes to a boil, remove from heat. Continue to stir from the bottom for 1 minute.
  11. Serve.

Nutrition Facts

Calories282kcal
Protein48.55%
Fat41.89%
Carbs9.56%

Properties

Glycemic Index
12.2
Glycemic Load
2.56
Inflammation Score
-6
Nutrition Score
14.558695575465%

Flavonoids

Naringenin
0.31mg
Apigenin
0.29mg
Luteolin
0.39mg
Isorhamnetin
0.55mg
Kaempferol
0.14mg
Myricetin
0.07mg
Quercetin
2.68mg

Nutrients percent of daily need

Calories:282.32kcal
14.12%
Fat:13.12g
20.19%
Saturated Fat:3.7g
23.1%
Carbohydrates:6.74g
2.25%
Net Carbohydrates:5.53g
2.01%
Sugar:2.29g
2.54%
Cholesterol:215.04mg
71.68%
Sodium:862.73mg
37.51%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:34.22g
68.44%
Phosphorus:359.53mg
35.95%
Copper:0.65mg
32.27%
Selenium:21.68µg
30.97%
Vitamin B3:4.9mg
24.51%
Zinc:3.35mg
22.3%
Vitamin B12:1.18µg
19.59%
Potassium:620.94mg
17.74%
Vitamin C:13.94mg
16.89%
Magnesium:61.15mg
15.29%
Vitamin B6:0.29mg
14.45%
Vitamin A:617.14IU
12.34%
Vitamin K:11.49µg
10.94%
Manganese:0.21mg
10.53%
Calcium:105.26mg
10.53%
Vitamin B1:0.14mg
9.4%
Iron:1.68mg
9.35%
Vitamin E:1.32mg
8.81%
Folate:34.88µg
8.72%
Vitamin B2:0.15mg
8.7%
Vitamin B5:0.82mg
8.19%
Fiber:1.21g
4.83%
Vitamin D:0.38µg
2.55%
Source:Allrecipes