EatSmarter exclusive recipe

Gumbo

with chicken drumsticks, okra and shrimp
4.5
Average: 4.5 (2 votes)
(2 votes)
Gumbo

Gumbo - Full of flavor and spice: Classic American Southern cuisine

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Difficulty:
easy
Difficulty
Preparation:
30 min.
Preparation
ready in 1 hr 10 min.
Ready in
Calories:
427
calories
Calories

Healthy, because

Even smarter

Nutritional values

Just a stew? The hell it is: The many delicious ingredients combine to create a unique taste experience and bring lots of useful nutrients to your plate. Spooning it out strengthens bones, heart and blood vessels, relieves iron and iodine deficiency and lowers cholesterol levels.

Louisiana's Creole Cajun cuisine is a spicy thing: one usually spices generously with chilli and tabasco. So if you like\'s, you can spice up the dish called "Jambalaya" in the original!

1 serving contains
(Percentage of daily recommendation)
Calorie427 kcal(20 %)
Protein44 g(45 %)
Fat15 g(13 %)
Carbohydrates23 g(15 %)
Sugar added0 g(0 %)
Roughage8 g(27 %)
Vitamin A0.5 mg(63 %)
Vitamin D0.2 μg(1 %)
Vitamin E5.4 mg(45 %)
Vitamin B₁0.3 mg(30 %)
Vitamin B₂0.3 mg(27 %)
Niacin23.1 mg(193 %)
Vitamin B₆1.1 mg(79 %)
Folate66 μg(22 %)
Pantothenic acid2.2 mg(37 %)
Biotin12 μg(27 %)
Vitamin B₁₂0.9 μg(30 %)
Vitamin C79 mg(83 %)
Potassium1,043 mg(26 %)
Calcium167 mg(17 %)
Magnesium139 mg(46 %)
Iron4.7 mg(31 %)
Iodine59 μg(30 %)
Zinc3.6 mg(45 %)
Saturated fatty acids3.8 g
Uric acid335 mg
Cholesterol161 mg
Development of this recipe:
EAT-SMARTER

Ingredients

for
4
Ingredients
9 ounces onions (Each 50 g)
3 garlic
2 Red Bell pepper (À 150 g)
2 Rods Celery (À 75 g)
8 Chicken drumstick
salt
peppers
2 tablespoons olive oil
15 ounces tomatoes (Can; drained weight)
1 ¾ pints Chicken broth
¾ cup white wine (or vegetable broth)
1 teaspoon Cumin
3 ounces Brown rice
5 ounces Okra
4 great shrimp (80 g; ready to cook)
How healthy are the main ingredients?
tomatoonionolive oilgarlicCelerysalt
Preparation

Kitchen utensils

1 Pot, 1 Bowl, 1 Plate, 1 Measuring cups, 1 Cutting board, 1 Large knife, 1 Small knife, 1 Tablespoon, 1 Teaspoon, 1 Wooden spoon, 1 Can opener

Preparation steps

1.
Gumbo preparation step 1

Peel and chop onion and garlic.

2.
Gumbo preparation step 2

Rinse peppers, quarter and remove seeds. Cut into 1-cm (approximately 1/3 inch) cubes.

3.
Gumbo preparation step 3

Rinse and de-thread celery. Cut into thin slices.

4.
Gumbo preparation step 4

Rinse chicken drumsticks, pat dry and remove the skin with a knife. Season with salt and pepper.

5.
Gumbo preparation step 5

Heat the oil in a large saucepan and fry the drumsticks on all sides. Remove and set aside.

6.
Gumbo preparation step 6

Add the onions, garlic, peppers and celery to the pan. Sauté over medium heat, stirring, for 3-4 minutes.

7.
Gumbo preparation step 7

Crush the tomatoes in a bowl and add to pan. Add broth and white wine to pan. Season with cumin and bring to a boil.

8.
Gumbo preparation step 8

Stir in rice. Add drumsticks. Cook covered on medium heat. Simmer for 20 minutes.

9.
Gumbo preparation step 9

Rinse okra and cut into 1 cm wide (approximately 1/3 inch) pieces and add to the pan. Simmer another 25-30 minutes.

10.
Gumbo preparation step 10

Rinse shrimp, pat dry and add to pan before final 5 minutes of cooking time. Season with salt and pepper and serve.