Directions:
- Heat a heavy cast-iron skillet over medium heat. Add flour and cook, stirring constantly with a wooden spoon, until the flour turns a deep golden color, 7 to 10 minutes. Transfer the flour to a plate and let cool. (There will be a strong aroma similar to burnt toast. Be careful not to let the flour burn; reduce the heat if flour seems to be browning too quickly.) Alternately, toast the flour in a pie plate in a 400°F oven for 20 minutes.
- Heat oil in a heavy stockpot over medium heat. Add onion, bell pepper, celery and garlic; sauté until the onions are lightly browned, about 7 minutes. Stir in the toasted flour. Gradually stir in broth and bring to a simmer, stirring. Add tomatoes, okra, pepper, thyme, oregano, cayenne and bay leaf. Cover and cook for 15 minutes. Stir in rice and cook, covered, for 15 minutes longer.
- Add shrimp, chicken and sausage; simmer until the shrimp is opaque inside, the chicken is no longer pink and the rice is tender, about 5 minutes longer. Discard the bay leaf and season with salt. Ladle into bowls and serve with hot sauce.
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 1372.99 Kcal (5748 kJ) | ||
| Calories from fat | 631.33 Kcal | ||
| % Daily Value* | |||
| Total Fat | 70.15g | 108% | |
|---|---|---|---|
| Cholesterol | 233.6mg | 78% | |
| Sodium | 5003.87mg | 208% | |
| Potassium | 3103.62mg | 66% | |
| Total Carbs | 118.17g | 39% | |
| Sugars | 23.76g | 95% | |
| Dietary Fiber | 15.51g | 62% | |
| Protein | 66.18g | 132% | |
| Vitamin C | 210.9mg | 351% | |
| Vitamin A | 3mg | 99% | |
| Iron | 57.8mg | 321% | |
| Calcium | 358.1mg | 36% | |
| Amount Per 100 g | |||
| Calories | 63.01 Kcal (264 kJ) | ||
| Calories from fat | 28.98 Kcal | ||
| % Daily Value* | |||
| Total Fat | 3.22g | 108% | |
|---|---|---|---|
| Cholesterol | 10.72mg | 78% | |
| Sodium | 229.66mg | 208% | |
| Potassium | 142.44mg | 66% | |
| Total Carbs | 5.42g | 39% | |
| Sugars | 1.09g | 95% | |
| Dietary Fiber | 0.71g | 62% | |
| Protein | 3.04g | 132% | |
| Vitamin C | 9.7mg | 351% | |
| Vitamin A | 0.1mg | 99% | |
| Iron | 2.7mg | 321% | |
| Calcium | 16.4mg | 36% | |
* 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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