Carol V's Seafood Gumbo Recipe

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Ingredients:

Serving

3/4 cup vegetable oil
1 cup all-purpose flour
2 large onions, chopped
4 stalks celery, chopped
1 large bell pepper, chopped
1 (16 oz) can whole tomatoes, undrained, chopped
4 garlic cloves, minced
1/2 cup fresh parsley, chopped
1 tsp dried whole thyme
1 tsp red pepper
1 large bay leaf
4 (14 oz) cans chicken broth
1 (20 oz) package frozen sliced okra, thawed
2 lbs medium shrimp, peeled and deveined
1 lb fresh crabmeat
2 dozen oysters, shucked
1 lb crab claws (optional)
1 1/2 tsp salt
1/2 tsp black pepper
hot cooked rice
chopped fresh parsley
chopped green onion
gumbo file

Directions:

Heat oil in a large Dutch oven. Add flour, and cook over medium heat 10 15 minutes, stirring constantly, until roux is the color of a copper penny. Stir in onions, celery and bell pepper: cook 10 minutes, stirring occasionally. Add next 6 ingredients and cook 10 minutes, stirring occasionally. Stir in chicken broth and okra; bring to a boil. Cover, reduce heat, and simmer 30 minutes, stirring occasionally.
Add shrimp and 1 pound crabmeat; cover and simmer 15 minutes. Add oysters and crab claws, if desired; cover and simmer 15 minutes. Stir in salt and pepper. Remove bay leaf. Serve over hot rice.

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Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	399.15 Kcal (1671 kJ)
Calories from fat	215.27 Kcal
		% Daily Value*
Total Fat	23.92g	37%
Cholesterol	25.14mg	8%
Sodium	779.93mg	32%
Potassium	232.37mg	5%
Total Carbs	21.78g	7%
Sugars	2.98g	12%
Dietary Fiber	2.43g	10%
Protein	21.64g	43%
Vitamin C	26.3mg	44%
Vitamin A	0.4mg	12%
Iron	7mg	39%
Calcium	41.2mg	4%

Amount Per 100 g
Calories	135.31 Kcal (567 kJ)
Calories from fat	72.97 Kcal
		% Daily Value*
Total Fat	8.11g	37%
Cholesterol	8.52mg	8%
Sodium	264.38mg	32%
Potassium	78.77mg	5%
Total Carbs	7.38g	7%
Sugars	1.01g	12%
Dietary Fiber	0.82g	10%
Protein	7.34g	43%
Vitamin C	8.9mg	44%
Vitamin A	0.1mg	12%
Iron	2.4mg	39%
Calcium	14mg	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.

Tastes

salty
savory
bitter
sweet

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Recipe Tags

Weightwatchers Points

9.5

Points
10

PointsPlus

Good Points

saturated fat free,
low cholesterol

Bad Points

High in Sodium

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