Ingredients:
- 1 lb frozen mixed vegetables , gumbo mix (should include celery, onion , bell pepper , corn and okra)
- salt , to taste
- pepper , to taste
- crushed red pepper flakes , to taste
Directions:
- Put the tomatoes and frozen vegetables in the crock pot on high heat.
- Make a roux by melting the butter and flour in a large skillet and stir constantly until roux is a light caramel color (about 20 minutes) on medium heat - do not burn the roux! Lower heat is better, but will take longer. Add the cooked roux to the crock pot.
- Add the bouillon cubes, water, crushed red pepper and bay leaves.
- Boil the chicken breast in a pot of water on the stove until no pink remains, let cool and then shred the meat by hand and add to the crock pot.
- Add the andouille sausage and let everything cook on high for about 4-5 hours.
- About 45 minutes before you want to eat, add all the seafood to the pot and season to taste with salt, pepper, herbs and your favorite seasoning blend(s). Serve over hot, cooked rice and garnish with chopped green onion. Hot pepper sauce and gumbo file seasoning are optional and should be added to each bowl by the person who will be eating it.
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 385.08 Kcal (1612 kJ) | ||
| Calories from fat | 206.07 Kcal | ||
| % Daily Value* | |||
| Total Fat | 22.9g | 35% | |
|---|---|---|---|
| Cholesterol | 125.56mg | 42% | |
| Sodium | 986.86mg | 41% | |
| Potassium | 283.16mg | 6% | |
| Total Carbs | 25.61g | 9% | |
| Sugars | 0.49g | 2% | |
| Dietary Fiber | 3.79g | 15% | |
| Protein | 20.96g | 42% | |
| Vitamin C | 7.3mg | 12% | |
| Vitamin A | 0.1mg | 5% | |
| Iron | 2.8mg | 15% | |
| Calcium | 93.8mg | 9% | |
| Amount Per 100 g | |||
| Calories | 123.8 Kcal (518 kJ) | ||
| Calories from fat | 66.25 Kcal | ||
| % Daily Value* | |||
| Total Fat | 7.36g | 35% | |
|---|---|---|---|
| Cholesterol | 40.37mg | 42% | |
| Sodium | 317.27mg | 41% | |
| Potassium | 91.04mg | 6% | |
| Total Carbs | 8.23g | 9% | |
| Sugars | 0.16g | 2% | |
| Dietary Fiber | 1.22g | 15% | |
| Protein | 6.74g | 42% | |
| Vitamin C | 2.4mg | 12% | |
| Iron | 0.9mg | 15% | |
| Calcium | 30.2mg | 9% | |
* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.
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