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Okra Seafood Gumbo

 

If you're having guests over, then try serving this succulent seafood dish that will have everyone giving compliments to the chef.
39

Yield

6

servings

Prep

30

min

Cook

150

min

Ready

180

min

Trans-fat Free, High Fiber
 

Ingredients

6 each crab, hard shell
hard shell
*
2 pounds okra
sliced
2 tablespoons all-purpose flour
5 tablespoons vegetable oil
1 tablespoon butter
½ cup scallions, spring or green onions
chopped
1 cup onions
finely chopped
3 each garlic cloves
finely chopped
1 each green bell peppers
chopped
½ cup celery
chopped
2 pounds shrimp
save peel
8 cups water
1 cup ham
diced
*
1 can tomatoes
*
2 teaspoons salt
¼ teaspoon black pepper
*
5 dashes red hot pepper sauce
*
3 each bay leaves
*
½ teaspoon thyme
ground
*
½ teaspoon basil
*

Directions

Boil crabs for 20 minutes in lightly salted water. Remove, save water. Put 2 tablespoon of oil and 1 of butter in a non-cast iron skillet and fry Okra until all traces of sliminess disappear. In a deep pot, put remaining oil, stir in flour, make dark brown roux. Add onions, garlic, green peppers and celery to roux, stir for 5 minutes. Add diced ham and cook for 10 minutes on low heat. Stir in tomatoes, shrimp and simmer.

In 8 cups of crab water, boil the shrimp heads, peelings for 15 minutes. Add the Okra to the large pot, stir for a few minutes then strain the shrimp water to the mixture. Add the remainig seasonings and simmer slowly for 2 hours.

Remove the back shell, belly flap, legs and claws from the crabs. Clean out all unwanted material from the crabs, break crabs in half and lightly crack the claws. Add crab halves & claws to the pot. Cook another 15 minutes adding the green onions during the last 5. Serve over rice.

 

* not incl. in nutrient facts

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Nutrition Facts

Serving Size 704g (24.8 oz)
Amount per Serving
Calories 32941% of calories from fat
 % Daily Value *
Total Fat 15g 23%
Saturated Fat 3g 16%
Trans Fat 0g
Cholesterol 300mg 100%
Sodium 1171mg 49%
Total Carbohydrate 5g 5%
Dietary Fiber 5g 20%
Sugars g
Protein 71g
Vitamin A 20% Vitamin C 82%
Calcium 21% Iron 31%
* based on a 2,000 calorie diet How is this calculated?

 

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