Good Ol' Gumbo Recipe

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Ingredients:

Serving

1/2 onion
1 large bell pepper
1 (14 1/2 oz) can whole tomatoes
1 (10 oz) bag frozen cut okra
3 stalks celery
3 tbsp worcestershire sauce
1/2 tsp oregano
1/2 tsp garlic powder
1/2 cup cooking oil
3 tbsp butter
3 tbsp oil
3 tbsp flour
2 (14 1/2 oz) cans chicken stock , and 1 1/2 cup of that to set aside for roux mixture
chicken meat or shrimp or seafood , thoroughly washed
1/2 tsp salt
1/2 tsp pepper
1/2 tsp tony chachere's seasoning
4 -6 drops louisiana hot sauce

Directions:

You'll need a large cooking pot and 1 frying pan (iron skillets always work best for this).
Cut up chicken into cubes and start boiling it in the large cooking pot. Let chicken cook until step # 13. May need to keep adding water as it boils down.
Dice onions, bell pepper, and celery then set aside (a.k.a. the ‘trinity’).
Heat the 1/2 cup cooking oil in pan then add okra and cook for 15-18 minutes (browned a little bit) then set the okra aside.
Put the 3 tablespoons of butter in the 2nd large cooking pot, heat it up and start sautéing the onions, bell pepper, and celery (trinity) for 10 minutes. You’ll want to burn it a bit to help add flavor to the gumbo.
Add the large can of tomatoes along with it’s juices and smash up the tomatoes as you stir.
Add the 2 cups of chicken stock, 3 tablespoons Worcestershire sauce, 1/2 tspn. oregano, 1/2 tspn. Garlic powder, and okra, excluding the okra oil.
Cover and cook for 30 minutes.
*While that’s cooking make your roux:.
In frying pan heat 3 tablespoons oil up on med high.
Add 3 tablespoons of flour, and brown till you get a dark chocolate color , stirring constantly (this is the stinky part of making gumbo, but necessary).
Once brown, add the 1 1/2 cup of chicken stock to make a gravy. Stir out all the lumps with whisk and set aside.
After the 30 minutes cooking time is up, add the roux and meat(s) to the pot.
Add salt and pepper (and Tony Chachere’s Seasoning & Louisiana Hot Sauce).
Cover again and cook for additional 30 minutes.
Serve over rice or eat as a soup.

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Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	260.06 Kcal (1089 kJ)
Calories from fat	217.97 Kcal
		% Daily Value*
Total Fat	24.22g	37%
Cholesterol	12.8mg	4%
Sodium	443.98mg	18%
Potassium	216.04mg	5%
Total Carbs	9.25g	3%
Sugars	3.07g	12%
Dietary Fiber	1.38g	6%
Protein	2.32g	5%
Vitamin C	17.8mg	30%
Vitamin A	0.4mg	14%
Iron	6.9mg	38%
Calcium	36.9mg	4%

Amount Per 100 g
Calories	187.74 Kcal (786 kJ)
Calories from fat	157.35 Kcal
		% Daily Value*
Total Fat	17.48g	37%
Cholesterol	9.24mg	4%
Sodium	320.52mg	18%
Potassium	155.97mg	5%
Total Carbs	6.68g	3%
Sugars	2.21g	12%
Dietary Fiber	0.99g	6%
Protein	1.67g	5%
Vitamin C	12.8mg	30%
Vitamin A	0.3mg	14%
Iron	5mg	38%
Calcium	26.6mg	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

6.9

Points
7

PointsPlus

Good Points

saturated fat free,
low cholesterol

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