Directions:
- In a 4 quart casserole dish stir into 1/4 cup oil, the tomatoes, onions, garlic and okra.
- Cook covered on HIGH for 1 hour. Stir ocassionally
- In a 3 cup measuring cup make roux with 1/4 cup flour and 1/4 cup oil. (a roux is flour and oil browned. It is the basic for most Creole recipes. It colors and thickens gumbos, etc.)
- Microwave thte oil and flour on HIGH for 5 to 7 minutes. Watch that it doesn't burn. It should be caramel colored when finished.
- Add Roux to okra mixture along with water and seasoning. Bring to boil on HIGH and boil for 15 minutes.
- Stir in the shrimp, sausage, and crab meat if your using it.
- Cook on MEDIUM for 30 minutes.
- Serve hot over rice with lots of either french bread or garlic bread and a nice salad
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 919.25 Kcal (3849 kJ) | ||
| Calories from fat | 621.09 Kcal | ||
| % Daily Value* | |||
| Total Fat | 69.01g | 106% | |
|---|---|---|---|
| Cholesterol | 145.12mg | 48% | |
| Sodium | 2692.56mg | 112% | |
| Potassium | 670.83mg | 14% | |
| Total Carbs | 50.31g | 17% | |
| Sugars | 5.01g | 20% | |
| Dietary Fiber | 4.76g | 19% | |
| Protein | 28.22g | 56% | |
| Vitamin C | 17.8mg | 30% | |
| Iron | 3.7mg | 21% | |
| Calcium | 179.9mg | 18% | |
| Amount Per 100 g | |||
| Calories | 158.58 Kcal (664 kJ) | ||
| Calories from fat | 107.15 Kcal | ||
| % Daily Value* | |||
| Total Fat | 11.91g | 106% | |
|---|---|---|---|
| Cholesterol | 25.03mg | 48% | |
| Sodium | 464.5mg | 112% | |
| Potassium | 115.73mg | 14% | |
| Total Carbs | 8.68g | 17% | |
| Sugars | 0.86g | 20% | |
| Dietary Fiber | 0.82g | 19% | |
| Protein | 4.87g | 56% | |
| Vitamin C | 3.1mg | 30% | |
| Iron | 0.6mg | 21% | |
| Calcium | 31mg | 18% | |
* 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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