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Shrimp Gumbo |
| Yield: 6 servings |
Ingridients:
2 pound shrimp
2 tablespoon oil
2 tablespoon flour
3 cup okra, chopped
2 each onion, chopped
2 tablespoon oil
1 can tomatoes
4 cup water
1 teaspoon bay leaf
3 each garlic clove, minced
salt to taste
red pepper (optional) |
Preparation:
Peel shrimp (uncooked) add devein. Make roux (dark) of flour and oil. Add shrimp to this for a few minutes, stirring constantly. Set aside. Smother okra and onions in oil. Add tomatoes when okra is nearly cooked, then add water, bay leaf, garlic, salt, and pepper. Add shrimp and roux to this. Cover and cook slowly for 30 minutes. If okra is not used, add gumbo file after turning off heat. |
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|
|
| Proximates |
|
|
| Water |
g |
458.15 |
| Energy |
kcal |
329 |
| Protein |
g |
34.54 |
| Total lipid (fat) |
g |
12.01 |
| Ash |
g |
4.12 |
| Carbohydrate, by difference |
g |
21.91 |
| Fiber, total dietary |
g |
4.7 |
| Minerals |
|
|
| Calcium, Ca |
mg |
159 |
| Iron, Fe |
mg |
6.06 |
| Magnesium, Mg |
mg |
121 |
| Phosphorus, P |
mg |
407 |
| Potassium, K |
mg |
1048 |
| Sodium, Na |
mg |
857 |
| Zinc, Zn |
mg |
2.43 |
| Copper, Cu |
mg |
0.699 |
| Manganese, Mn |
mg |
0.996 |
| Selenium, Se |
mcg |
59.2 |
| Vitamins |
|
|
| Vitamin C |
mg |
29.2 |
| Thiamin |
mg |
0.275 |
| Riboflavin |
mg |
0.171 |
| Niacin |
mg |
6.926 |
| Pantothenic acid |
mg |
1.185 |
| Vitamin B-6 |
mg |
0.523 |
| Folate |
mcg |
71 |
| Vitamin B-12 |
mcg |
1.75 |
| Vitamin A, IU |
IU |
2355 |
| Vitamin E |
mg_ATE |
9.642 |
| Lipids |
|
|
| Fatty acids, total saturated |
g |
1.482 |
| Fatty acids, total monounsaturated |
g |
2.197 |
| Fatty acids, total polyunsaturated |
g |
7.093 |
| Cholesterol |
mg |
230 |
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