Gumbo
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!
(Percentage of daily recommendation)
| Calorie | 427 cal. | (20 %) | ||
| Protein | 44 g | (45 %) | ||
| Fat | 15 g | (13 %) | ||
| Carbohydrates | 23 g | (15 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 8 g | (27 %) |
| Vitamin A | 0.5 mg | (63 %) | ||
| Vitamin D | 0.2 μg | (1 %) | ||
| Vitamin E | 5.4 mg | (45 %) | ||
| Vitamin B₁ | 0.3 mg | (30 %) | ||
| Vitamin B₂ | 0.3 mg | (27 %) | ||
| Niacin | 23.1 mg | (193 %) | ||
| Vitamin B₆ | 1.1 mg | (79 %) | ||
| Folate | 66 μg | (22 %) | ||
| Pantothenic acid | 2.2 mg | (37 %) | ||
| Biotin | 12 μg | (27 %) | ||
| Vitamin B₁₂ | 0.9 μg | (30 %) | ||
| Vitamin C | 79 mg | (83 %) | ||
| Potassium | 1,043 mg | (26 %) | ||
| Calcium | 167 mg | (17 %) | ||
| Magnesium | 139 mg | (46 %) | ||
| Iron | 4.7 mg | (31 %) | ||
| Iodine | 59 μg | (30 %) | ||
| Zinc | 3.6 mg | (45 %) | ||
| Saturated fatty acids | 3.8 g | |||
| Uric acid | 335 mg | |||
| Cholesterol | 161 mg |
Ingredients
- Ingredients
- 9 ozs onions (Each 50 g)
- 3 garlic cloves
- 2 Red Bell pepper (À 150 g)
- 2 Rods Celery (À 75 g)
- 8 Chicken drumstick
- salt
- peppers
- 2 Tbsps olive oil
- 15 ozs Tomatoes (Can; drained weight)
- 1 ¾ pints Chicken broth
- ¾ cup white wine (or vegetable broth)
- 1 tsp Cumin
- 3 ozs Brown rice
- 5 ozs Okra
- 4 great shrimp (80 g; ready to cook)
Preparation steps
Peel and chop onion and garlic.
Rinse peppers, quarter and remove seeds. Cut into 1-cm (approximately 1/3 inch) cubes.
Rinse and de-thread celery. Cut into thin slices.
Rinse chicken drumsticks, pat dry and remove the skin with a knife. Season with salt and pepper.
Heat the oil in a large saucepan and fry the drumsticks on all sides. Remove and set aside.
Add the onions, garlic, peppers and celery to the pan. Sauté over medium heat, stirring, for 3-4 minutes.
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.
Stir in rice. Add drumsticks. Cook covered on medium heat. Simmer for 20 minutes.
Rinse okra and cut into 1 cm wide (approximately 1/3 inch) pieces and add to the pan. Simmer another 25-30 minutes.
Rinse shrimp, pat dry and add to pan before final 5 minutes of cooking time. Season with salt and pepper and serve.