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23Ingredients
2Hours
490Calories
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Ingredients
US|METRIC
9 SERVINGS
- 2 Tbsp. vegetable oil (or canola)
- 1 lb. okra (sliced)
- 3/4 cup vegetable oil (or canola)
- 3/4 cup all purpose flour
- 2 cups chopped onions
- 1 cup chopped green bell pepper
- 1/2 cup chopped celery
- 1 Tbsp. minced garlic
- 2 qt. shrimp stock (chicken stock, water or a combination)
- 14.5 oz. diced tomatoes (1 can)
- 1/4 tsp. dried thyme
- 2 bay leaves
- 1 tsp. Worcestershire sauce
- 1 tsp. kosher salt
- 1 dash hot pepper sauce (optional)
- 1 lb. crabs (frozen gumbo, cleaned and split)
- 2 lb. medium shrimp (peeled and deveined)
- Old Bay
- Cajun seasoning (like Slap Ya Mama, to taste)
- 1/2 lb. lump crabmeat (picked through for any shell)
- 4 blue crabs (large, boiled, cleaned & bodies cut in half and/or prepared crab claws, optional)
- cooked rice (hot)
- 1/4 cup sliced green onions (for garnish, optional)
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NutritionView More
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490Calories
Sodium
Fat
Carbs
Fiber
Potassium
Calories490Calories from Fat230 |
% DAILY VALUE |
Total Fat26g40% |
Saturated Fat1.5g8% |
Trans Fat0.5g |
Cholesterol220mg73% |
Sodium1010mg42% |
Potassium1170mg33% |
Protein43g |
Calories from Fat230 |
% DAILY VALUE |
Total Carbohydrate21g7% |
Dietary Fiber4g16% |
Sugars4g |
Vitamin A20% |
Vitamin C60% |
Calcium20% |
Iron25% |
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
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