Greenbow County Okra Gumbo

Name: Greenbow County Okra Gumbo
Cook time: P2H
Total time: P3H
Yield: 1
Cuisine: Fusion
Ingredients: okra; butter; flour; scallions, spring or green onions; celery; garlic cloves; water; tomatoes; parsley leaves; salt; red pepper flakes; thyme; bay leaves; shrimp; crab meat; rice

Yield

1 batch

Prep

30 min

Cook

2 hrs

Ready

3 hrs

Trans-fat Free, High Fiber

Ingredients

Amount	Measure	Ingredient	Features
1	pound	okra fresh, sliced
¼	cup	butter plus 2 tbs, melted
¼	cup	all-purpose flour
1	bunch	scallions, spring or green onions sliced	*
½	cup	celery chopped
2	each	garlic cloves minced
2	quarts	water	*
16	ounces	tomatoes whole, undrained and chopped
1	tablespoon	parsley leaves fresh, chopped
1 ½	teaspoons	salt
½	teaspoon	red pepper flakes ground
1	Sprig	thyme fresh	*
1	each	bay leaves	*
1	pound	shrimp unpeeled, fresh
½	pound	crab meat fresh, drained, flaked
1	x	rice hot cooked	*

Ingredients

Amount	Measure	Ingredient	Features
453.6	g	okra fresh, sliced
59	ml	butter plus 2 tbs, melted
59	ml	all-purpose flour
1	bunch	scallions, spring or green onions sliced	*
118	ml	celery chopped
2	each	garlic cloves minced
2	quarts	water	*
462.4	ml/g	tomatoes whole, undrained and chopped
15	ml	parsley leaves fresh, chopped
7.5	ml	salt
2.5	ml	red pepper flakes ground
1	Sprig	thyme fresh	*
1	each	bay leaves	*
453.6	g	shrimp unpeeled, fresh
226.8	g	crab meat fresh, drained, flaked
1	x	rice hot cooked	*

Directions

Cook okra in 2 tablespoons butter in a large skillet over medium-high heat, stirring constantly, until lightly browned. Set aside.

Combining remaining ¼ cup butter and flour in a large Dutch oven; cook over medium heat, stirring constantly, until roux is chololate colored (20 to 25 minutes).

Stir in green onions, celery, and garlic; cook, stirring constantly, until vegetables are tender.

Add okra, water, and next 6 ingredients. Bring to a boil; reduce heat, and simmer, uncovered, 2 hours, stirring occasionally.

Peel and devein shrimp; add shrimp and crabmeat to okra mixture.

Simmer an additional 10 minutes, stirring occasionally.

Remove and discard bay leaf. Serve gumbo over rice.

* not incl. in nutrient facts

Nutrition Facts

414g

Amount per Serving

Calories 51625% of calories from fat

% Daily Value *

Total Fat 14g 22%

Saturated Fat 8g 40%

Trans Fat 0g

Cholesterol 302mg 101%

Sodium 1434mg 60%

Total Carbohydrate 18g 18%

Dietary Fiber 5g 20%

Sugars g

Protein 86g

Vitamin A 37% • Vitamin C 61%

Calcium 23% • Iron 30%

Greenbow County Okra Gumbo

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