Nutrition balance score
Great
Glycemic Index
35
Low
Glycemic Load
9
Low
Nutrition per serving
Calories306.2 kcal (15%)
Total Fat14.4 g (21%)
Carbs24.8 g (10%)
Sugars6.7 g (7%)
Protein20.6 g (41%)
Sodium812.4 mg (41%)
Fiber4.6 g (16%)
% Daily Values based on a 2,000 calorie diet
Ingredients
12 servings
4 tablespoonsshortening
heaping
4 tablespoonsflour
heaping
2onions
large, chopped
4garlic
minced
5celery
chopped
1green bell pepper
large, chopped
1 x 8 ouncecan tomato sauce
1 poundchicken
or veal, chopped
1 poundham
chopped
2 poundsfrozen okra
1 teaspoonAccent
½ teaspoondried thyme
1 tablespoonworcestershire sauce
3 quartswater
or shrimp stock
16 ouncestomatoes
canned
2bay leaves
¼ teaspoondried oregano
salt
to taste
pepper
to taste
creole seasoning
to taste
1 teaspoonsFile
to taste
1 pintoysters
optional
0.5 poundcrabmeat
optional
2 poundsshrimp
peeled and deviened
1 cuprice
cooked
Instructions
Step 1
Heat shortening in cast iron skillet. Gradually add flour, stir constantly. Reduce heat and cook until roux is dark brown.
Step 2
Saute onion, celery, green pepper, garlic until tender in a large pot.
Step 3
Add roux, water, tomatoes, tomato sauce, Worcestershire sauce, thyme, bay leaves, oregano, salt, pepper, Accent, and Creole seasoning. Add ham, chicken or veal and half the okra. Simmer for. 1 -2 hours.
Step 4
Add shrimp, oysters, crab meat and rest of okra and simmer about 20-30 min.
Step 5
Add file to taste. Serve over rice.