Bayou Gumbo Crock Pot Recipe

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Ingredients:

Serving

3 tbsp flour
3 tbsp oil
1/2 lb smoked sausage , cut into 1/2 inch slices
2 cups frozen cut okra
1 large onion, chopped
1 large green bell pepper, chopped
3 garlic cloves, minced
1/4 tsp ground red pepper ( cayenne)
1/4 tsp pepper
14 oz diced tomatoes, undrained
1 (12 oz) package frozen shelled deveined cooked medium shrimp
1 1/2 cups uncooked long-grain white rice
3 cups water

Directions:

1. In small saucepan, combine flour and oil; mix well. Cook, stirring constantly, over medium-high heat for 5 minutes. Reduce heat to medium; cook, stirring constantly, about 10 minutes or until mixture turns reddish brown. Place flour-oil mixture in 3 1/2 to 4 quart Crockpot.
2. Stir in all remaining ingredients except shrimp, rice and water. Cover; cook on low setting for 7-9 hours. When ready to serve, cook rice in water as directed on package. Meanwhile, add shrimp to gumbo mixture in crockpot; mix well. Cover; cook on low setting for additional 20 minutes. Serve gumbo over rice.

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Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	241.53 Kcal (1011 kJ)
Calories from fat	127.77 Kcal
		% Daily Value*
Total Fat	14.2g	22%
Cholesterol	22.18mg	7%
Sodium	332.68mg	14%
Potassium	453.83mg	10%
Total Carbs	21.44g	7%
Sugars	4.9g	20%
Dietary Fiber	2.67g	11%
Protein	7.42g	15%
Vitamin C	30.7mg	51%
Vitamin A	0.4mg	12%
Iron	7.7mg	43%
Calcium	88mg	9%

Amount Per 100 g
Calories	78.33 Kcal (328 kJ)
Calories from fat	41.44 Kcal
		% Daily Value*
Total Fat	4.6g	22%
Cholesterol	7.19mg	7%
Sodium	107.89mg	14%
Potassium	147.19mg	10%
Total Carbs	6.95g	7%
Sugars	1.59g	20%
Dietary Fiber	0.87g	11%
Protein	2.41g	15%
Vitamin C	10mg	51%
Vitamin A	0.1mg	12%
Iron	2.5mg	43%
Calcium	28.5mg	9%

* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.

Tastes

salty
savory
bitter
sweet

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Recipe Tags

Weightwatchers Points

5.5

Points
6

PointsPlus

Good Points

saturated fat free,
low sodium,
low cholesterol

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