Name: Seafood Gumbo
Prep time: 45 min
Cook time: 180 min
Total time: 225 min
Ingredients: ¹⁄₁₆ cup Vegetable oil; ¹⁄₁₆ cup Wheat flour; ⅛ cup, chopped Onions; ½ stalks, large (11 inches long) Celery; ³⁄₁₆ cloves, minced Garlic; ½ cup Chicken broth; ¹⁄₁₆ cup Tomatoes; 98g Tomatoes; 35g Okra; 1 oz Shrimp; 25g Pork and beef sausage; 14g Chicken breast; 14g Chopped ham; ¹⁄₁₆ medium Green bell pepper

1 cup of seafood gumbo contains 378 Calories. The macronutrient breakdown is 21% carbs, 60% fat, and 19% protein. This is a good source of protein (33% of your Daily Value), potassium (15% of your Daily Value), and vitamin b12 (27% of your Daily Value).

Makes: 16 cup
Prep Time: 45 minutes
Cook Time: 180 minutes

Ingredients

Original Recipe
Scaled to 1 cup

Vegetable oil
Natreon canola, high stability, non trans, high oleic (70%)

1 cup or 224g
Wheat flour
White, all-purpose, enriched, bleached

1 cup or 125g
Onions
Raw

2 cup, chopped or 320g
Celery
Raw

8 stalks, large (11 inches long) or 512g
Garlic
Raw

3 cloves, minced or 9g
Chicken broth
Soup, canned, less/reduced sodium

8 cup or 1.92kg
Tomatoes
Red, ripe, canned, packed in tomato juice

1 cup or 240g
Tomatoes
Red, ripe, canned, stewed

1.57kg
Okra
Raw

560g
Shrimp
Crustaceans, mixed species, raw

16 oz or 454g
Pork and beef sausage
Fresh, cooked

392g
Chicken breast
Broilers or fryers, meat only, cooked, stewed

224g
Chopped ham
Not canned

224g
Green bell pepper
Sweet, green, raw

½ medium or 60g

Amount Unit

Nutrition Facts

For 1 cup of seafood gumbo (427g)

Nutrient	Value	%DV
Calories	378
Fats	25g	33%
Saturated fats	5g	24%
Trans fats	0.1g
Cholesterol	72mg	24%
Sodium	1083mg	47%
Carbs	20g	7%
Net carbs	17g
Fiber	4g	13%
Sugar	6g
Protein	18g

Calcium	117mg	12%
Iron	3mg	36%
Potassium	717mg	15%
Vitamin D	0.3μg	2%
Vitamins and Minerals
Alpha carotene	10μg
Beta carotene	378μg
Caffeine	0mg
Choline	83mg	15%
Copper	0.3mg	28%
Fluoride	2μg
Folate (B9)	67μg	17%
Lycopene	4387μg
Magnesium	57mg	14%
Manganese	1mg	22%
Niacin	6mg	35%
Pantothenic acid	1mg	14%
Phosphorus	229mg	33%
Retinol	16μg
Riboflavin (B2)	0.2mg	13%
Selenium	21μg	39%
Theobromine	0mg
Thiamine	0.4mg	36%
Vitamin A IU	692IU
Vitamin A	48μg	5%
Vitamin B12	1μg	27%
Vitamin B6	0.3mg	23%
Vitamin C	24mg	26%
Vitamin D IU	12IU
Vitamin D2	0μg
Vitamin D3	0.1μg
Vitamin E	5mg	31%
Vitamin K	24μg	20%
Zinc	2mg	16%
Sugars
Sugar	6g
Sucrose	0.5g
Glucose	2g
Fructose	3g
Lactose	0g
Maltose	0g
Galactose	0.2g
Starch	0.1g
Fats
Saturated fats	5g	24%
Monounsaturated fats	15g
Polyunsaturated fats	4g
Trans fats	0.1g
Fatty Acids
Total omega 3	0.3g
Total omega 6	2g
Alpha Linolenic Acid (ALA)	0.3g
Docosahexaenoic Acid (DHA)	0g
Eicosapentaenoic Acid (EPA)	0g
Docosapentaenoic Acid (DPA)	0g
Amino Acids
Alanine	1g
Arginine	1g
Aspartic acid	1g
Cystine	0.1g
Glutamic acid	3g
Glycine	1g
Histidine	0.3g
Hydroxyproline	0g
Isoleucine	1g
Leucine	1g
Lysine	1g
Methionine	0.3g
Phenylalanine	1g
Proline	1g
Serine	1g
Threonine	1g
Tryptophan	0.1g
Tyrosine	0.4g
Valine	1g