Shellfish Gumbo Recipe

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Ingredients

Count

Nutrition

454

Calories

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Ingredients:

Serving

1/2 cup all-purpose flour
2 tbsp vegetable oil
1 1/2 cups chopped onion
1/2 cup chopped celery
4 cups frozen cut okra
1 1/2 cups chopped seeded peeled tomato
1/3 cup chopped smoked ham (2 oz)
3 (16-oz) cans fat-free , less-sodium chicken broth
2 garlic cloves, minced
1 lb medium shrimp, peeled and deveined
8 oz lump crabmeat, shell pieces removed
1 (8-oz) container standard oysters, drained
1/2 tsp hot sauce

Directions:

Preheat oven to 350°.
Lightly spoon flour into a dry measuring cup; level with a knife. Place flour in a 9-inch pie plate; bake at 350° for 45 minutes or until light brown. Cool on a wire rack.
Heat the oil in a large Dutch oven over medium-high heat. Stir in 3 tablespoons toasted flour, and reserve remaining flour for another use. Add chopped onion and celery, and sauté 2 minutes. Add the okra, chopped tomato, ham, and broth, and bring to a boil. Reduce heat, and simmer 45 minutes. Stir in minced garlic. Bring to a boil, and add the shrimp, crabmeat, and oysters. Cook for 2 minutes or until the shrimp are done and edges of oysters curl. Stir in the hot sauce.

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Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	454.07 Kcal (1901 kJ)
Calories from fat	185.11 Kcal
		% Daily Value*
Total Fat	20.57g	32%
Cholesterol	49.74mg	17%
Sodium	1010.31mg	42%
Potassium	655.05mg	14%
Total Carbs	47.43g	16%
Sugars	8.15g	33%
Dietary Fiber	5.66g	23%
Protein	23.01g	46%
Vitamin C	29.1mg	49%
Iron	3mg	17%
Calcium	181.3mg	18%

Amount Per 100 g
Calories	110.96 Kcal (465 kJ)
Calories from fat	45.23 Kcal
		% Daily Value*
Total Fat	5.03g	32%
Cholesterol	12.16mg	17%
Sodium	246.88mg	42%
Potassium	160.07mg	14%
Total Carbs	11.59g	16%
Sugars	1.99g	33%
Dietary Fiber	1.38g	23%
Protein	5.62g	46%
Vitamin C	7.1mg	49%
Iron	0.7mg	17%
Calcium	44.3mg	18%

* 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

< 200 kcals

Weightwatchers Points

10

Points
12

PointsPlus

Good Points

saturated fat free,
low cholesterol

Bad Points

High in Sodium

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