Shell's Gumbo

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Nutritional Info
  • Servings Per Recipe: 10
  • 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

View full nutritional breakdown of Shell's Gumbo calories by ingredient


Introduction

Chicken, Sausage, Seafood, and Okra Gumbo Chicken, Sausage, Seafood, and Okra Gumbo
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)

Tips

Salt and pepper to taste, and add cayenne pepper for spice.


Directions

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.