Gulf Coast Gumbo (Robert Irvine) Recipe

Posted by
Rate It!
Gulf Coast Gumbo (Robert Irvine)
Add your photo!
Count
Calories
Minutes

Ingredients:

Directions:

  1. Bring the chicken stock to a boil in a medium saucepan. Add the crayfish a little at a time so as not to stop the boil, and let cook until pink. Using a slotted spoon remove the crayfish and set aside until they are cool enough to handle. (Skim off and discard any impurities that have risen to the surface of the stock.) Now, remove the shells from the shrimp and add the shells to the pot of chicken stock, reserving the uncooked shrimp on a utility platter. Allow the shrimp shells to cook in the broth until pink, then strain the stock into another container and discard the shells.
  2. While the shrimp shells are boiling, heat the olive oil in a saute pan over medium-high heat. Brown the sausage and remove to a platter until it is cool enough to handle. In the sausage drippings over medium heat, saute the onion, celery, and green bell pepper until the onion turns translucent. Reduce the heat and whisk in the flour to make a roux, and let cook for about 15 minutes until it becomes a brown roux.
  3. While the roux is browning, slice the sausage into 1/4 to 1/2-inch pieces. Put the tomato paste in a small bowl and add some of the warm stock to make a slurry. Gradually whisk the warm stock and the tomato paste into the roux. Add the garlic powder, crushed red pepper, okra, 1 tablespoon parsley, scallions, red bell pepper, tomatoes and sausage. Cook over low heat until the okra - which contains a thickening agent - is tender, about 15 minutes, and the sausage is cooked through. While the mixture is cooking, remove the crayfish from their shells. (This is done by cracking the tail with both hands and forcing it back out through the curve of the tail.) Add the oysters and shrimp to the pot and cook about 5 minutes until the oysters are plump and the shrimp are pink. Stir in crayfish. Remove pot from heat and carefully fold in crab, trying not to break up the lumps.
  4. To serve, place some rice on serving dish and spoon some gumbo over. Sprinkle with file powder and garnish with remaining parsley.
Kitchen-Friendly View

Nutrition Facts

Per ServingPer 100 g
Amount Per 1 Serving
Calories 423.45 Kcal (1773 kJ)
Calories from fat 130.06 Kcal
% Daily Value*
Total Fat 14.45g 22%
Cholesterol 92.96mg 31%
Sodium 444.04mg 19%
Potassium 568.75mg 12%
Total Carbs 37.66g 13%
Sugars 7.87g 31%
Dietary Fiber 5g 20%
Protein 30.96g 62%
Vitamin C 49.9mg 83%
Vitamin A 0.7mg 25%
Iron 13.5mg 75%
Calcium 49.8mg 5%
Amount Per 100 g
Calories 92.54 Kcal (387 kJ)
Calories from fat 28.42 Kcal
% Daily Value*
Total Fat 3.16g 22%
Cholesterol 20.32mg 31%
Sodium 97.04mg 19%
Potassium 124.29mg 12%
Total Carbs 8.23g 13%
Sugars 1.72g 31%
Dietary Fiber 1.09g 20%
Protein 6.77g 62%
Vitamin C 10.9mg 83%
Vitamin A 0.2mg 25%
Iron 2.9mg 75%
Calcium 10.9mg 5%

* 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
Search recipes
by ingredients
Construct & Analyze
Your Recipe

Recipe Tags

Weightwatchers Points

  • 8.9
    Points
  • 10
    PointsPlus

Good Points

  • saturated fat free,
  • low sodium

Share Recipe

Get Your Recipe of Health!
Follow RecipeOfHealth on Facebook!
Scroll to top