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Cowboy Gumbo

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YIELD

servings

PREP

15 min

COOK

60 min

READY

1 hrs

Ingredients

¼ 59
CUP ML BUTTER
margarine or oil
2 3E+1
TABLESPOONS ML ALL-PURPOSE FLOUR
2 2
CLOVES CLOVES GARLIC
minced
½ 118
CUP ML ONIONS
chopped
½ 118
2 473
CUPS ML WATER
14 ½ 419.1
OUNCES ML/G TOMATOES, CANNED
6 173.4
OUNCES ML/G TOMATO PASTE
1 15
TABLESPOON ML PARSLEY LEAVES
dried
1 1
EACH EACH BAY LEAVES *
2 3E+1
TABLESPOONS ML WORCESTERSHIRE SAUCE
2 1E+1
TEASPOONS ML BEEF STOCK
instant
1 5
TEASPOON ML CHILI POWDER
¼ 1.3
TEASPOON ML BLACK PEPPER
0.6
TEASPOON ML BASIL *
0.6
TEASPOON ML CLOVES
ground
16 462.4
OUNCES ML/G OKRA
fresh or frozen
2 907.2
POUNDS G SHRIMP
peeled, deveined or crab meat or crayfish
3 7.1E+2
CUPS ML RICE, COOKED
hot
1 1
X 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 Arrow up button

Comments


 

 

Nutrition Facts

Serving Size 732g (25.8 oz)
Amount per Serving
Calories 585 23% 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%
* based on a 2,000 calorie diet How is this calculated?
Trans-fat Free, High Fiber
 

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