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Ингредиенты
- 1/3 c. flour
- 2 tbsp. oil or possibly bacon drippings
- 3 lg. minced onion
- 1 celery stalk
- 1 lg. green pepper, minced
- 3 garlic cloves, chopped
- 2 (10 ounce.) frzn okra
- 2 tbsp. gumbo file
- 1 teaspoon oregano
- Salt & pepper to taste
- Dash of Tabasco
- 2 (16 ounce.) cans tomatoes
- 3 pound peeled, raw shrimp
- 1 pound crab meat or possibly 6-8 crab bodies, cooked
- Cooked rice
Инструкции
- Heat oil in large pot. Add in flour and brown slowly till a dark roux has been made. Add in 1 c. of water to thin roux. Add in onion, celery, pepper and garlic; brown. Add in okra. Continue to brown mix very slowly for about an hour. Add in file, oregano, salt, pepper, Tabasco and tomatoes. Cook for 4 hrs. Add in shrimp and crab meat, cook slowly for 2 hrs. Serve over rice in large bowl.
- Serves 6-8. May be prepared several days ahead. Freezes well.
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Nutrition Facts
| Amount Per Serving | %DV |
|---|---|
| Serving Size 393g | |
| Recipe makes 8 servings | |
| Calories 326 | |
| Calories from Fat 62 | 19% |
| Total Fat 6.93g | 9% |
| Saturated Fat 0.93g | 4% |
| Trans Fat 0.09g | |
| Cholesterol 282mg | 94% |
| Sodium 771mg | 32% |
| Potassium 786mg | 22% |
| Total Carbs 16.8g | 4% |
| Dietary Fiber 3.6g | 12% |
| Sugars 3.96g | 3% |
| Protein 47.67g | 76% |
