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Ингредиенты
- 1/2 c. Onion minced
- 1/4 c. Scallion minced
- 1/4 c. Green bell pepper minced
- 1/4 c. Celery minced
- 1/4 c. Okra sliced
- 1 x Garlic clove chopped
- 1 tsp Fresh parsley chopped
- 2 Tbsp. Dry brown roux
- 2 c. Water
- 1 x Bay leaf
- 1/4 tsp Thyme
- 1/4 tsp Black pepper
- 1 pch Cayenne
- 3 ounce Crab *see note
- 4 ounce Cooked lean chicken meat cut into 1/2" cubes
- 1 c. Warm cooked rice
Инструкции
- Put the onion, scallion, bell pepper, celery, okra, garlic, and parsley in a saucepan and cook while stirring for 5 min. Stir in the dry roux and slowly blend in the water. Add in the bay leaf, thyme, pepper, and cayenne and bring to a boil, then reduce to a simmer. Add in the crab and the chicken, cover the pot, and continue simmering for 30 min. To Serve, spoon the gumbo into hot soup bowls and top with 1/2 c. rice in the center of each. Serve immediately.
- MENU IDEA: Shrimp Remoulade; Okra, Chicken and Crab Gumbo; Tomato and Green-Onion Citronette; Ambrosia
- Notes from the Chapter on Soups, Bisques and Gumbo. Use 1 gumbo (Blue)
- crab, cleaned and quartered. Since the roux is made before you start the gumbo (always be sure which it is), there are no tricks to getting this right. The preparation is as simple as it sounds and as delicious as some far more complicated preparations.
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Nutrition Facts
| Amount Per Serving | %DV |
|---|---|
| Serving Size 486g | |
| Recipe makes 2 servings | |
| Calories 258 | |
| Calories from Fat 59 | 23% |
| Total Fat 6.63g | 8% |
| Saturated Fat 1.86g | 7% |
| Trans Fat 0.0g | |
| Cholesterol 47mg | 16% |
| Sodium 408mg | 17% |
| Potassium 389mg | 11% |
| Total Carbs 30.64g | 8% |
| Dietary Fiber 2.8g | 9% |
| Sugars 2.59g | 2% |
| Protein 18.43g | 29% |
