Ingredients:
- 2 green bell peppers (i often leave these out)
- 1 (6 oz) box zatarians gumbo base mix
- 4 -5 bay leaves
- 2 lbs peeledand devained shrimp
- 1 tsp cajun land crab boil
- 1 tsp gumbo file
Directions:
- Place the chicken in the 12c of water adding the salt cayenne peper and black pepper. boil or simmer until it is tender. approximately 1 hour.
- Remove the chicken from the stock let cool til you can handle. discard the skin and bones. add the chicken back to the pot you now have your stock.
- Meanwhile cut up the linkes of sausage or kielbasa. then place on a cookie sheet and bake at 350* until the excess grease is removed.
- In a large fry pan melt the stick of butter add the onions, peppers, celery, garlic, and parsley.
- Add the gumbo base to the stock or the roux.
- Add the sauted veggies.
- Drain any excess fat from the sausage and add it to the stock.
- Add the canned tomatoes.
- Add the dried seasonings.
- Add okra and let the stock simmer for 30-35 minutes or until the okra is tender.
- Add the shrimp and crab meat.
- Then the boil and file.
- Let the gumbo simmer for 45 minuted.
- Serve alone or over rice enjoy!
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 193.49 Kcal (810 kJ) | ||
| Calories from fat | 104.96 Kcal | ||
| % Daily Value* | |||
| Total Fat | 11.66g | 18% | |
|---|---|---|---|
| Cholesterol | 211.26mg | 70% | |
| Sodium | 668.06mg | 28% | |
| Potassium | 287.93mg | 6% | |
| Total Carbs | 4.41g | 1% | |
| Sugars | 1.36g | 5% | |
| Dietary Fiber | 0.9g | 4% | |
| Protein | 17.03g | 34% | |
| Vitamin C | 31.1mg | 52% | |
| Vitamin A | 2.7mg | 91% | |
| Iron | 9.4mg | 52% | |
| Calcium | 40.4mg | 4% | |
| Amount Per 100 g | |||
| Calories | 65.96 Kcal (276 kJ) | ||
| Calories from fat | 35.78 Kcal | ||
| % Daily Value* | |||
| Total Fat | 3.98g | 18% | |
|---|---|---|---|
| Cholesterol | 72.02mg | 70% | |
| Sodium | 227.74mg | 28% | |
| Potassium | 98.15mg | 6% | |
| Total Carbs | 1.5g | 1% | |
| Sugars | 0.46g | 5% | |
| Dietary Fiber | 0.31g | 4% | |
| Protein | 5.81g | 34% | |
| Vitamin C | 10.6mg | 52% | |
| Vitamin A | 0.9mg | 91% | |
| Iron | 3.2mg | 52% | |
| Calcium | 13.8mg | 4% | |
* 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.
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