Nutrition Facts
  Servings Per Recipe: 12
  Serving Size: 1 serving
Amount Per Serving
  Calories 291.2
  Total Fat 15.9 g
      Saturated Fat 2.5 g
      Polyunsaturated Fat 2.6 g
      Monounsaturated Fat 10.5 g
  Cholesterol 58.1 mg
  Sodium 1,413.8 mg
  Potassium 471.6 mg
  Total Carbohydrate 22.1 g
      Dietary Fiber 3.2 g
      Sugars 2.7 g
  Protein 14.8 g
  Vitamin A 11.6 %
  Vitamin B-12 10.1 %
  Vitamin B-6 7.5 %
  Vitamin C 22.0 %
  Vitamin D 14.3 %
  Vitamin E 5.0 %
  Calcium 9.1 %
  Copper 15.0 %
  Folate 25.8 %
  Iron 15.1 %
  Magnesium 12.5 %
  Manganese 42.1 %
  Niacin 21.6 %
  Pantothenic Acid     4.1 %
  Phosphorus     18.2 %
  Riboflavin 10.5 %
  Selenium 31.0 %
  Thiamin 12.2 %
  Zinc 7.4 %


*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

Calories in Janet's Shrimp Gumbo/Creole

View the full Janet's Shrimp Gumbo/Creole Recipe & Instructions
Submitted by: KUYKENWE

Calories per Ingredient

Here are the foods from our food nutrition database that were used for the nutrition calculations of this recipe.

Calories per serving of Janet's Shrimp Gumbo/Creole

120 calories of Extra Virgin Olive Oil, (1 tbsp)

40 calories of Shrimp, raw, (1.33 oz)

36 calories of Flour, white, (0.08 cup)

19 calories of White Rice, medium grain, (0.08 cup)

12 calories of Okra, frozen, cooked, (0.17 package (10 oz) yields)

10 calories of Onions, raw, (0.17 large)

9 calories of Del Monte Petite Cut Diced Tomatoes, (0.17 cup)

6 calories of Tomato Paste, (0.04 can (6 oz))

3 calories of Chicken Broth, (2.67 fl oz)

3 calories of Lea & Perrins, Worcestershire Sauce, (0.50 tsp)

2 calories of Celery, raw, (0.25 stalk, medium (7-1/2" - 8" long))

1 calories of Garlic, (0.25 cloves)

0 calories of Pepper, black, (0.08 tsp)

0 calories of Salt, (0.17 tsp)

0 calories of Water, tap, (0.42 cup (8 fl oz))

0 calories of Old Bay Seasoning, (0.25 tsp)

0 calories of Paul Prudhommes Blackened Redfish Seasoning, (0.25 tsp)

0 calories of Zatarain's File Gumbo Powder, (0.17 tsp)


Nutrition & Calorie Comments  

A true gumbo has roux w/equal parts of oil (Cajun) or butter (Creole) & flour or tomato based (Creole). Here's a technique my dad used to lower the fat. Let the roux get cold in the fridge; when cold, skim fat off the top. Still authentic, but less fattening. Add green peppers to complete trinity Submitted by:
JAZZID
(7/25/08)
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I realize that this recipe makes 12 servings, but there is no reason to use 3/4 cup of oil. I have not made this particular recipe but have made another full fat version and the oil makes it too rich for my taste. You can make a fat free "roux" by toasting the flour on a baking sheet in the oven. Submitted by:
PUALANI1
(3/14/07)
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