Shell's Gumbo
- Minutes to Prepare:
- Minutes to Cook:
- Number of Servings: 10
Ingredients
3 tbsp Crisco Pure Vegetable Oil 45 grams Flour, white 12 cup (8 fl oz) Water, tap .5 cup, chopped Green Peppers (bell peppers) 9 gram(s) Fresh Garlic (1 clove = 3g) (by AMBUDMAN) 1 cup, chopped Onions, raw 1 cup, diced Celery, raw .5 cup Parsley 453 grams Okra, frozen, cooked 1 can, 15 oz (303 x 406) Tomato Sauce, with tomato tidbits 16 ounces Chicken Breast (cooked), no skin, roasted 16 oz Shrimp, cooked 2 serving Aidells Cajun Style Andouille Smoked Pork Sausage 1 link 85 gram(s) Chicken of the Sea Premium Crab (Lump) Real Crab Meat (3 oz/1/3 c) (by PKNPAM21)
In a large pot heat Oil, add flour and let brown. Slowly add warm water while stirring to create the roux. Add the chopped bell peppers, onions, garlic, parsley, and celery. Then add okra, tomato sauce, chicken breast, and sausage. Allow to simmer for 30-45 mins. Add shrimp and crab meat and let simmer another 20-30.
Serving Size: makes 10 servings
Number of Servings: 10
Recipe submitted by SparkPeople user PISCESLUV10.
Serving Size: makes 10 servings
Number of Servings: 10
Recipe submitted by SparkPeople user PISCESLUV10.
Nutritional Info Amount Per Serving
- Calories: 229.6
- Total Fat: 8.6 g
- Cholesterol: 137.5 mg
- Sodium: 297.4 mg
- Total Carbs: 12.0 g
- Dietary Fiber: 2.7 g
- Protein: 26.9 g
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