Directions:
- In medium skillet, sauté okra in 2 tablespoons oil until soft. Set aside. In large heavy kettle sauté celery, onion, garlic, and green pepper in 2 tablespoons oil until soft. Add tomato paste and cook, stirring, 5 minutes. Add tomatoes and simmer 5 minutes. Gradually stir in stock. Blend well.
- In small skillet brown flour in remaining 1 tablespoon oil. When flour turns dark brown, add small amount stock-tomato mixture. Stir until smooth. Add to stock-tomato mixture in large kettle. Add ham, okra, bay leaf, thyme, cayenne, salt, and pepper. Bring to boil. Reduce heat, cover, and simmer 3 hours.
- If serving same day, add crab meat, scallops, clams, and shrimp 15 minutes before end of cooking time. If serving next day or freezing, add seafood at end of cooking time, stir, remove from heat, cool to room temperature, and refrigerate or freeze. To reheat, bring to room temperature, heat through over medium-low heat. Do not boil.
- Serve in bowls over rice or with crusty bread. Flavors blend best when prepared a day ahead.
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 367.56 Kcal (1539 kJ) | ||
| Calories from fat | 164.18 Kcal | ||
| % Daily Value* | |||
| Total Fat | 18.24g | 28% | |
|---|---|---|---|
| Cholesterol | 64.24mg | 21% | |
| Sodium | 958.83mg | 40% | |
| Potassium | 705.59mg | 15% | |
| Total Carbs | 30.08g | 10% | |
| Sugars | 7.57g | 30% | |
| Dietary Fiber | 4.97g | 20% | |
| Protein | 23.1g | 46% | |
| Vitamin C | 44.4mg | 74% | |
| Vitamin A | 3.3mg | 108% | |
| Iron | 12.6mg | 70% | |
| Calcium | 119.1mg | 12% | |
| Amount Per 100 g | |||
| Calories | 94.86 Kcal (397 kJ) | ||
| Calories from fat | 42.37 Kcal | ||
| % Daily Value* | |||
| Total Fat | 4.71g | 28% | |
|---|---|---|---|
| Cholesterol | 16.58mg | 21% | |
| Sodium | 247.46mg | 40% | |
| Potassium | 182.1mg | 15% | |
| Total Carbs | 7.76g | 10% | |
| Sugars | 1.95g | 30% | |
| Dietary Fiber | 1.28g | 20% | |
| Protein | 5.96g | 46% | |
| Vitamin C | 11.5mg | 74% | |
| Vitamin A | 0.8mg | 108% | |
| Iron | 3.2mg | 70% | |
| Calcium | 30.7mg | 12% | |
* 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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