Hey Look Its Gumbo Recipe

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Ingredients:

Serving

1 tbsp olive iol
1 tbsp plain flour
1 onion, chopped
2 sticks celery, chopped
1 green capsicum, chopped
1-2 cloves garlic, crushed
herbs such as thyme , paprika , sage basil, oregano.
1 can whole tomatoes
2 tsp stock powder ( chicken or vegetable.. or bacon/ham...)
1-2 tsp hot sauce
1 cup sliced okra
1 smokey sausage (i used chorizo, if you wanna be proper, use andoilie or whatever it is)
2 handfuls or so of uncooked , tail-on shrimp...or prawns as we call them

Directions:

In a Dutch oven, heat the oil. Add the plain flour and cook over medium heat for 10 minutes or so till it’s a niiice chocolate colour. This is the ROUX.
Throw in the chopped onion, celery, green capsicum and garlic. Cook till soft. Now is probably a good time to start adding the herbs and spices, put in whatever appeals to you. Use your nose.
Throw in the can of tomatoes, break them up with you spoon and stock powder and hot sauce. Let this cook for a bit. (Its awesome because you can leave it and come back and finish it off later.)
While its doing its thing in the pot there, place the okra on a baking tray, spray with oil and cook in the oven for … I dunno..15 minutes? At 180°C. (thats like 350F)
Meanwhile, you can cut up your sausage into chunks and cook in a frypan for 5 minutes or so, then drain on paper towel and throw in the pot with the tomatoes and other goodies. (you can just throw it straight in if youre not fussed about fat)
If its starting to look a bit thick now, add in a cup or so of water. Add in the roasted okra and more water if you think its needed, cover and let it cook for alteast an hour, stirring occasionally.
Add thef raw prawns (these are supposed to be the last things to go in) and cook for at least another 10 minutes.
Serve over hot rice
Makes 2-3 serves, adjust to suit demand.

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Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	245.09 Kcal (1026 kJ)
Calories from fat	105.43 Kcal
		% Daily Value*
Total Fat	11.71g	18%
Cholesterol	44.86mg	15%
Sodium	824mg	34%
Potassium	442.67mg	9%
Total Carbs	21.16g	7%
Sugars	4.59g	18%
Dietary Fiber	4.61g	18%
Protein	13.91g	28%
Vitamin C	21.1mg	35%
Iron	1.5mg	8%
Calcium	112.8mg	11%

Amount Per 100 g
Calories	118.62 Kcal (497 kJ)
Calories from fat	51.02 Kcal
		% Daily Value*
Total Fat	5.67g	18%
Cholesterol	21.71mg	15%
Sodium	398.79mg	34%
Potassium	214.24mg	9%
Total Carbs	10.24g	7%
Sugars	2.22g	18%
Dietary Fiber	2.23g	18%
Protein	6.73g	28%
Vitamin C	10.2mg	35%
Iron	0.7mg	8%
Calcium	54.6mg	11%

* 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

5.1

Points
6

PointsPlus

Good Points

saturated fat free

Bad Points

High in Sodium

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