Directions:
- Preheat oven to 350°.
- Lightly spoon flour into a dry measuring cup; level with a knife. Place flour on a jelly-roll pan. Bake at 350° for 1 hour and 15 minutes or until very brown, stirring every 15 minutes. Set aside.
- Peel and devein shrimp; reserve shells. Pour 3 1/2 cups chicken broth into a large Dutch oven; bring to a boil. Add reserved shrimp shells; reduce heat, and simmer, uncovered, 15 minutes. Strain broth mixture through a sieve into a bowl; discard solids.
- Coat pan with cooking spray. Add sausage and chicken; sauté 7 minutes. Add garlic; sauté 1 minute. Stir in tomato paste, vegetable gumbo mix, and strained broth.
- Place browned flour in a bowl. Slowly add 1 1/2 cups chicken broth to flour; add to chicken and vegetable mixture, stirring with a whisk. Bring to a boil; reduce heat, and simmer, uncovered, 1 hour. Skim froth from top of gumbo as necessary.
- Add salt and next 4 ingredients; simmer 20 minutes. Remove and discard bay leaf. Serve gumbo over rice; sprinkle with green onions.
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 383.29 Kcal (1605 kJ) | ||
| Calories from fat | 106.19 Kcal | ||
| % Daily Value* | |||
| Total Fat | 11.8g | 18% | |
|---|---|---|---|
| Cholesterol | 40.46mg | 13% | |
| Sodium | 1138.5mg | 47% | |
| Potassium | 450.19mg | 10% | |
| Total Carbs | 43.83g | 15% | |
| Sugars | 3.55g | 14% | |
| Dietary Fiber | 2.82g | 11% | |
| Protein | 26.59g | 53% | |
| Vitamin C | 7.5mg | 12% | |
| Iron | 3.9mg | 21% | |
| Calcium | 137.3mg | 14% | |
| Amount Per 100 g | |||
| Calories | 114.83 Kcal (481 kJ) | ||
| Calories from fat | 31.82 Kcal | ||
| % Daily Value* | |||
| Total Fat | 3.54g | 18% | |
|---|---|---|---|
| Cholesterol | 12.12mg | 13% | |
| Sodium | 341.09mg | 47% | |
| Potassium | 134.88mg | 10% | |
| Total Carbs | 13.13g | 15% | |
| Sugars | 1.06g | 14% | |
| Dietary Fiber | 0.85g | 11% | |
| Protein | 7.97g | 53% | |
| Vitamin C | 2.2mg | 12% | |
| Iron | 1.2mg | 21% | |
| Calcium | 41.1mg | 14% | |
* 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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