Seafood Gumbo
Gumbo, a hearty stew made with anything from sausage or duck to rabbit or seafood, starts with a roux cooked until it turns dark and nutty, giving the stew recipe its signature earthy flavor. This crab and shrimp gumbo recipe comes from Eula Mae Doré, who was the cook at the Commissary on Avery Island, home to the Tabasco company. She learned Cajun cooking by watching, rather than from cookbooks. Serve with brown rice. (Recipe adapted from Eula Mae's Cajun Kitchen by Eula Mae Doré and Marcelle R. Bienvenu; Harvard Common Press, 2007.)
Source: EatingWell Soups Special Issue April 2016
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Recipe Summary
Nutrition Profile:
Ingredients
Directions
Nutrition Facts
Serving Size: about 1 1/2 cups
Per Serving:
243 calories; protein 22g; carbohydrates 17.8g; dietary fiber 5.1g; sugars 5.5g; fat 10.4g; saturated fat 1g; cholesterol 104.2mg; vitamin a iu 1252IU; vitamin c 62.3mg; folate 82.1mcg; calcium 162.3mg; iron 2.2mg; magnesium 74.2mg; potassium 737.1mg; sodium 592.6mg; thiamin 0.8mg.
Exchanges:
3 vegetable, 2 lean meat, 2 fat