Low-fat Shellfish Gumbo Recipe

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Ingredients

Count

Nutrition

376

Calories

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Ingredients:

Serving

1 1/3 cups all-purpose flour
1 1/2 lb unpeeled, medium-size fresh shrimp
8 3/4 cups chicken broth, divided
1 large onion, chopped
1 cup chopped celery
1 cup chopped green bell pepper
4 garlic cloves, minced
1 lb light cajun sausage, sliced
2 tbsp tomato paste
1/2 tsp salt
1 1/2 tsp fresh thyme
1 1/2 tsp chopped fresh oregano
1/4 tsp pepper
1/4 tsp ground red pepper
2 bay leaves
1 1/2 cups fresh sliced okra
1/2 lb lump crabmeat
1/2 lb crawfish tails, rinsed
1 (12-oz) container fresh oysters, undrained
hot cooked rice

Directions:

Place flour in a 15- x 10-inch jellyroll pan. Bake at 350° for 1 hour and 15 minutes or until a dark golden brown, stirring every 15 minutes. Set aside; cool.
Peel shrimp, reserving shells; devein, if desired. Set meat aside.
Combine shrimp shells and 5 1/2 cups chicken broth in a large Dutch oven; bring to a boil. Reduce heat, and simmer 15 minutes. Pour mixture through a wire-mesh strainer into a bowl, discarding shells. Keep broth warm.
Coat a large Dutch oven with cooking spray; add onion and next 3 ingredients, and sauté until vegetables are crisp-tender. Add sausage, and sauté 5 minutes. Add tomato paste and 5 1/2 cups warm broth, and stir well.
Spoon browned flour into a medium bowl. Gradually whisk in 1 1/2 cups chicken broth. Add to broth mixture, and simmer 1 hour, skimming as necessary. Add remaining 1 3/4 cups chicken broth, salt, and next 6 ingredients; simmer 5 minutes or until okra is tender. Discard bay leaves.
Drain crabmeat, removing any bits of shell. Add crabmeat, shrimp, crawfish, and oysters to gumbo; return to a boil. Reduce heat, and simmer, uncovered, 10 minutes or until shrimp turn pink and edges of oysters begin to curl. Serve over hot rice.

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Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	376.24 Kcal (1575 kJ)
Calories from fat	194.55 Kcal
		% Daily Value*
Total Fat	21.62g	33%
Cholesterol	92.5mg	31%
Sodium	1427.65mg	59%
Potassium	298.01mg	6%
Total Carbs	26.58g	9%
Sugars	1.8g	7%
Dietary Fiber	1.87g	7%
Protein	17.11g	34%
Vitamin C	28.2mg	47%
Vitamin A	0.3mg	11%
Iron	8.7mg	48%
Calcium	46.4mg	5%

Amount Per 100 g
Calories	116.35 Kcal (487 kJ)
Calories from fat	60.17 Kcal
		% Daily Value*
Total Fat	6.69g	33%
Cholesterol	28.61mg	31%
Sodium	441.5mg	59%
Potassium	92.16mg	6%
Total Carbs	8.22g	9%
Sugars	0.56g	7%
Dietary Fiber	0.58g	7%
Protein	5.29g	34%
Vitamin C	8.7mg	47%
Vitamin A	0.1mg	11%
Iron	2.7mg	48%
Calcium	14.3mg	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

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