Shrimp and Okra Gumbo Recipe

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Ingredients:

Serving

2 tbsp canola oil, divided
3 tbsp all-purpose flour
10 tbsp fat-free , less-sodium chicken broth
1 cup chopped onion
4 oz smoked ham, chopped
1 cup chopped green bell pepper
2/3 cup diced celery
1/2 tsp dried thyme
3 garlic cloves, minced
1/2 lb fresh okra pods, sliced
1/4 cup water
1/2 tsp ground red pepper
1/2 tsp paprika
1/2 tsp freshly ground black pepper
1/4 tsp salt
1/4 tsp ground allspice
1 (28-oz) can diced tomatoes, drained
3/4 lb peeled and deveined large shrimp
2 tbsp chopped fresh flat-leaf parsley

Directions:

Heat 1 tablespoon oil in a large saucepan over medium-high heat. Add flour; cook 1 minute or until lightly browned, stirring constantly with a whisk. Add broth; stir with a whisk until thick. Pour into a bowl; set aside. Wipe pan clean with paper towels.
Heat remaining 1 tablespoon oil in pan over medium heat. Add onion and ham; cook 10 minutes, stirring occasionally. Add bell pepper and next 4 ingredients (through okra); cook 5 minutes or until vegetables are almost tender, stirring occasionally. Add broth mixture, water, and next 6 ingredients (through tomatoes). Bring to a boil; reduce heat, and simmer 10 minutes or until vegetables are tender. Stir in shrimp; cook 4 minutes or until shrimp are done. Sprinkle with parsley.

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Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	454 Kcal (1901 kJ)
Calories from fat	215 Kcal
		% Daily Value*
Total Fat	23.89g	37%
Cholesterol	55.56mg	19%
Sodium	1470.61mg	61%
Potassium	576.48mg	12%
Total Carbs	43.11g	14%
Sugars	5.33g	21%
Dietary Fiber	4.88g	20%
Protein	18.3g	37%
Vitamin C	69.1mg	115%
Vitamin A	1.2mg	40%
Iron	22.7mg	126%
Calcium	133.5mg	13%

Amount Per 100 g
Calories	124.67 Kcal (522 kJ)
Calories from fat	59.04 Kcal
		% Daily Value*
Total Fat	6.56g	37%
Cholesterol	15.26mg	19%
Sodium	403.83mg	61%
Potassium	158.3mg	12%
Total Carbs	11.84g	14%
Sugars	1.46g	21%
Dietary Fiber	1.34g	20%
Protein	5.03g	37%
Vitamin C	19mg	115%
Vitamin A	0.3mg	40%
Iron	6.2mg	126%
Calcium	36.7mg	13%

* 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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