Gumbo Recipe

Looking for an easy Gumbo recipe? Learn how to make Gumbo using healthy ingredients.


Submitted by cagled

Makes 10 servings



Super Meaty Gumbo! Rather than 3 oz of clams, 7 ounce of squid, and six oz of shrimp, I use a 16 oz bag of mixed seafood.

Recipe Ingredients for Gumbo

1 cup chicken legs
14 ounce turkey Kielbasa
1 carrot
1/4 cup parsley
3/4 onion
1/2 cup flour
1/2 cup oil
32 ounce chicken stock
2 celery stalks
4 garlic cloves
3 cups rice
3 ounce clams
7 ounce squid
6 ounce shrimp
1 tbsp salt
1 tbsp black pepper
1 tsp ground pepper

Recipe Directions for Gumbo

  1. Preheat oven to 350 degrees and bake chicken. Cut kielbasa into 1/2 inch portions and boil for 10-12 mins..

  2. Cook oil and flour til dark brown, stirring frequently.

  3. Add veggies, cook until veggies soften (2-3mins.).

  4. Whisk in Chicken stock, raise heat until simmer then lower heat and simmer uncovered until soup thickens.

  5. Add Seafood, baked chicken, kielbasa, and bay leaves. Simmer 10-15 mins.

  6. Remove bay leaves. Add salt, pepper, spices, and cooked rice.

Categories

Seafood, Main Dish

Nutrition Facts
Serving Size 285.5g
Amount Per Serving
Calories
444
Calories from Fat
138
% Daily Value*
Total Fat
15.3g
24%
Saturated Fat
3.1g
15%
Trans Fat
0.0g
Cholesterol
102mg
34%
Sodium
1281mg
53%
Potassium
262mg
7%
Total Carbohydrates
54.2g
18%
Dietary Fiber
1.6g
6%
Sugars
2.1g
Protein
22.4g
Vitamin A 25% Vitamin C 9%
Calcium 5% Iron 25%
* Based on a 2000 calorie diet

Nutritional details are an estimate and should only be used as a guide for approximation.
Legend

Fat
Protein
Carbs
Alcohol
Other

Calorie Breakdown
Nutrition Breakdown
Daily Values
Daily Values

Health Information

Nutrition Grade
96% confidence
B+
  Good points
  • Low in sugar
  • High in selenium
  •   Bad points
  • High in sodium
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