Cowboy Gumbo

Name: Cowboy Gumbo
Cook time: P1H
Total time: P1H
Cuisine: Fusion
Ingredients: butter; flour; garlic; onions; green bell peppers; water; tomatoes, canned; tomato paste; parsley leaves; bay leaves; worcestershire sauce; beef stock; chili powder; black pepper; basil; cloves; okra; shrimp; rice, cooked; file' powder

Yield

servings

Prep

15 min

Cook

60 min

Ready

1 hrs

Trans-fat Free, High Fiber

Ingredients

Amount	Measure	Ingredient	Features
¼	cup	butter margarine or oil
2	tablespoons	all-purpose flour
2	cloves	garlic minced
½	cup	onions chopped
½	cup	green bell peppers
2	cups	water
14 ½	ounces	tomatoes, canned
6	ounces	tomato paste
1	tablespoon	parsley leaves dried
1	each	bay leaves	*
2	tablespoons	worcestershire sauce
2	teaspoons	beef stock instant
1	teaspoon	chili powder
¼	teaspoon	black pepper
⅛	teaspoon	basil	*
⅛	teaspoon	cloves ground
16	ounces	okra fresh or frozen
2	pounds	shrimp peeled, deveined or crab meat or crayfish
3	cups	rice, cooked hot
1	x	file' powder optional	*

Ingredients

Amount	Measure	Ingredient	Features
59	ml	butter margarine or oil
3E+1	ml	all-purpose flour
2	cloves	garlic minced
118	ml	onions chopped
118	ml	green bell peppers
473	ml	water
419.1	ml/g	tomatoes, canned
173.4	ml/g	tomato paste
15	ml	parsley leaves dried
1	each	bay leaves	*
3E+1	ml	worcestershire sauce
1E+1	ml	beef stock instant
5	ml	chili powder
1.3	ml	black pepper
0.6	ml	basil	*
0.6	ml	cloves ground
462.4	ml/g	okra fresh or frozen
907.2	g	shrimp peeled, deveined or crab meat or crayfish
7.1E+2	ml	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.

* not incl. in nutrient facts

Nutrition Facts

732g

Amount per Serving

Calories 58523% of calories from fat

% Daily Value *

Total Fat 15g 23%

Saturated Fat 8g 41%

Trans Fat 0g

Cholesterol 473mg 158%

Sodium 906mg 38%

Total Carbohydrate 19g 19%

Dietary Fiber 6g 23%

Sugars g

Protein 111g

Vitamin A 43% • Vitamin C 88%

Calcium 22% • Iron 67%

Cowboy Gumbo

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