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Mary's Seafood Gumbo

 

12

Yield

8

servings

Prep

20

min

Cook

45

min

Ready

75

min

Low in Saturated Fat, Trans-fat Free, High Fiber
 

Ingredients

5 pounds okra
2 each onions
large, chopped
1 each crab meat
can, frozen
*
1 x salt and black pepper
to taste
*
1 x vegetable oil
small amount
*
3 each tomatoes
or 1 (#2) can
5 pounds shrimp
6 each crab, hard shell
or more
*
1 x red hot pepper sauce
dash
*
2 each garlic cloves
1 each bay leaves
*
1 teaspoon thyme
dried
*

Directions

Use large aluminum pot, not iron.

Wash, stem and cut okra into ½ inch pieces.

Season with salt and pepper.

Smother okra in as little oil as possible.

When almost done, add onion.

Cook until tender, add tomatoes.

Let simmer, add remaining ingredients and simer until done.

If there is a favorite vegetable of the South, it is surely okra.

Gumbo gets its name from the Choctaw Indian word 'Kombo' for any thick soup made with okra.

 

* not incl. in nutrient facts

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Nutrition Facts

Serving Size 643g (22.7 oz)
Amount per Serving
Calories 3659% of calories from fat
 % Daily Value *
Total Fat 4g 6%
Saturated Fat 1g 5%
Trans Fat 0g
Cholesterol 553mg 184%
Sodium 656mg 27%
Total Carbohydrate 6g 6%
Dietary Fiber 8g 33%
Sugars g
Protein 131g
Vitamin A 37% Vitamin C 102%
Calcium 34% Iron 54%
* based on a 2,000 calorie diet How is this calculated?

 

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