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Gumbo I

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Submitted by socalsue

A savory and hearty dish made with succulent shrimp, juicy tomatoes and okra.

YIELD

4 servings

PREP

20 min

COOK

20 min

READY

40 min

Ingredients

3 1.4
POUNDS KG OKRA
cut up
1 1
EACH EACH GARLIC
clove, minced
1 1
EACH EACH TOMATO PASTE
can *
1 0.9
QUART L WATER *
2 907.2
POUNDS G SHRIMP
peeled
1 1
EACH EACH TOMATOES
can, stewed
1 1
X X CAYENNE PEPPER
to taste *
1 1
EACH EACH ONIONS
chopped
1 1
EACH EACH BAY LEAVES *
2 3E+1
TABLESPOONS ML ALL-PURPOSE FLOUR
4 4
EACH EACH CRAB, HARD SHELL *

Directions

Combine okra, garlic, tomato paste, stewed tomatoes, onion, bay leaf and water. Cook slowly until done. Brown flour, add enough water to make a roux. Add roux, shrimp, crabs and season to taste. Cook slowly until done.

* not incl. in nutrient facts Arrow up button

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Nutrition Facts

Serving Size 632g (22.3 oz)
Amount per Serving
Calories 333 9% from fat
 % Daily Value *
Total Fat 3g 5%
Saturated Fat 1g 4%
Trans Fat 0g
Cholesterol 443mg 148%
Sodium 532mg 22%
Total Carbohydrate 8g 8%
Dietary Fiber 10g 38%
Sugars g
Protein 110g
Vitamin A 35% Vitamin C 112%
Calcium 36% Iron 46%
* based on a 2,000 calorie diet How is this calculated?
Low in Saturated Fat, Trans-fat Free, High Fiber
 

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