Cowboy Gumbo

1 hours Prep: 15 minutes Cook: 60 minutes

361 calories per serving view nutrition facts

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Ingredients

1/4	cup	butter	margarine or oil
2	tablespoons	flour, all-purpose
2	cloves	garlic	minced
1/2	cup	onion	chopped
1/2	cup	green bell pepper
2	cups	water
14 1/2	ounces	tomatoes, canned
6	ounces	tomato paste
1	tablespoon	parsley leaves	dried
1	each	bay leaf
2	tablespoons	worcestershire sauce
2	teaspoons	beef bouillon	instant
1	teaspoon	chili powder
1/4	teaspoon	black pepper
1/8	teaspoon	basil
1/8	teaspoon	cloves	ground
16	ounces	okra	fresh or frozen
2 to 2 1/2	pounds	shrimp	peeled, deveined or crab meat or crayfish
3	cups	rice, cooked	hot
1	x	file' powder	optional

Directions

Combine flour and fat in a heavy saucepot or dutch oven and cook low heat stirring constantly 10 to 15 minutes or until the mixture is light brown (roux).

Add garlic, onion and peppers. Cook until tender.

Stir in water, undrained cut up tomatoes, paste and seasonings and bring to a boil.

Reduce heat and cook covered for 30 minutes.

Add okra and seafood and return to boil.

Reduce heat to a simmer and cook another 10 to 15 minutes until heated through.

Remove bay leaf.

Serve with rice and sprinkle with file powder.

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Nutrition Facts

Serving Size 505g

Amount per Serving

Calories 361 31% of calories from fat

	% Daily Value*
Total Fat 13.0g	19%
Saturated Fat 8.0g	38%
Trans Fat 0.0g
Cholesterol 31mg	10%
Sodium 398mg	17%
Total Carbohydrate 58.0g	19%
Dietary Fiber 6.0g	23%
Sugars 12.0g
Protein 8.0g	16%

Vitamin A	32%		Vitamin C	79%
Calcium	13%		Iron	28%

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

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