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EatSmarter exclusive recipe

Gumbo

with chicken drumsticks, okra and shrimp
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Gumbo

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

Difficulty:
easy
Difficulty
Preparation:
30 min.
Preparation
ready in 1 hr 10 min.
Ready in
Calories:
427
calories
Calories
0
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Ingredients

for
4
servings
9 ounces
Onion (Each 50 g)
3
2
Red Bell peppers (À 150 g)
2
Rods Celery (À 75 g)
8
2 tablespoons
15 ounces
Tomatoes (Can; drained weight)
1 ¾ pints
¾ cup
White wine (or vegetable broth)
1 teaspoon
3 ounces
5 ounces
4
great Shrimp (80 g; ready to cook)
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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.

Health information

Exact nutritional values of this recipe  
Nutritions
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:
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