Shrimp and Crab Gumbo Recipe

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Ingredients

Count

Nutrition

490

Calories

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Ingredients:

Serving

1/3 cup all-purpose flour
3 bacon slices, diced
2 cups finely chopped onion
1 1/2 cups finely chopped green bell pepper (about 1 large)
4 celery stalks, thinly sliced
4 garlic cloves, minced
1 cup water
2 (14-oz) cans fat-free , less-sodium chicken broth, divided
2 tsp salt-free cajun seasoning
1/2 tsp salt
1/4 tsp crushed red pepper
1 (16-oz) bag frozen cut okra, thawed
1 lb peeled and deveined medium shrimp
2 (6-oz) cans lump crabmeat (such as chicken of the sea), drained
3 cups hot cooked long-grain white rice
hot pepper sauce (optional)

Directions:

Place flour in a small skillet; cook 5 minutes over medium heat or until flour is brown, stirring constantly. Place in a small bowl; cool.
Cook bacon in a Dutch oven over medium-high heat 3 minutes. Add onion, bell pepper, celery, and garlic; sauté 10 minutes or until vegetables are tender and lightly browned. Add water, and cook 1 minute, stirring constantly.
Combine toasted flour and 1 can of chicken broth in a medium bowl, stirring well with a whisk. Gradually pour broth mixture into pan. Stir in remaining can of chicken broth, Cajun seasoning, 1/2 teaspoon salt, crushed red pepper, and cut okra; bring to a boil. Cover, reduce heat, and simmer 15 minutes.
Add shrimp; cook 3 minutes or until shrimp are done. Gently stir in crabmeat. Remove from heat; serve gumbo over rice. Serve with hot pepper sauce, if desired.

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Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	489.58 Kcal (2050 kJ)
Calories from fat	192.07 Kcal
		% Daily Value*
Total Fat	21.34g	33%
Cholesterol	53.08mg	18%
Sodium	1213.62mg	51%
Potassium	424.44mg	9%
Total Carbs	59.98g	20%
Sugars	5.13g	21%
Dietary Fiber	5.76g	23%
Protein	15.67g	31%
Vitamin C	53.9mg	90%
Vitamin A	1.2mg	39%
Iron	21.3mg	118%
Calcium	84.3mg	8%

Amount Per 100 g
Calories	117.55 Kcal (492 kJ)
Calories from fat	46.11 Kcal
		% Daily Value*
Total Fat	5.12g	33%
Cholesterol	12.74mg	18%
Sodium	291.38mg	51%
Potassium	101.91mg	9%
Total Carbs	14.4g	20%
Sugars	1.23g	21%
Dietary Fiber	1.38g	23%
Protein	3.76g	31%
Vitamin C	13mg	90%
Vitamin A	0.3mg	39%
Iron	5.1mg	118%
Calcium	20.3mg	8%

* 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.

Tastes

salty
savory
bitter
sweet

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