A Healthier Gluten-Free Crawfish and Crab Gumbo ( Redux)

If you want to add more gluten free and dairy free recipes to your recipe box, A Healthier Gluten-Free Crawfish and Crab Gumbo ( Redux) might be a recipe you should try. This recipe serves 6 and costs $2.71 per serving. One serving contains 321 calories, 22g of protein, and 8g of fat. 839 people have made this recipe and would make it again. It works well as a Cajun main course. If you have garlic puree, scallions, lump crabmeat, and a few other ingredients on hand, you can make it. It is brought to you by Jeanettes Healthy Living. From preparation to the plate, this recipe takes approximately 1 hour and 45 minutes. Overall, this recipe earns an awesome spoonacular score of 95%. Gluten-Free Maryland Style Crab and Shrimp Gumbo, A Life Interrupted and Gluten-Free Double Chocolate Fudge Brownie (The ReDux), and Healthier Mayo Free Waldorf Salad: Vegetarian & Gluten Free are very similar to this recipe.

Servings: 6

Preparation duration: 15 minutes

Cooking duration: 90 minutes

 

Ingredients:

1 bell pepper, finely diced, about 1/2 cup

1/2-1 teaspoon Cajun seasoning

2 celery stalks, finely chopped, about 1/2 cup

Steamed Brown Rice

5 garlic cloves, minced

1/2 cup Onion Garlic Puree

1 cup lump crabmeat

1 pack cooked crawfish tail meat (12 ounces)

2 tablespoons oil

1 medium onion, finely diced

minced parsley

1/4 teaspoon freshly ground pepper

1/4 cup glutinous rice flour

1/2 teaspoon salt

minced scallions

1 1/2 cup chopped tomatoes

8 cups water

Equipment:

oven

frying pan

pot

Cooking instruction summary:

Preheat oven to 350 degrees. Place rice flour in a pan; bake for 45-50 minutes until light brown, stirring halfway through.Heat oil in a large pot over medium heat. Add onion and cook until translucent, about 3-4 minutes. Add toasted rice flour and cook one minute, stirring constantly. Add water, Onion Garlic Puree, bell peppers, celery, Cajun seasoning, salt, pepper, garlic, tomatoes, and crabmeat, and bring to a boil. Reduce heat and simmer for 1 hour. Add crawfish and parsley and simmer another 30 minutes. Serve over steamed rice with scallions and parsley.

 

Step by step:


1. Preheat oven to 350 degrees.

2. Place rice flour in a pan; bake for 45-50 minutes until light brown, stirring halfway through.

3. Heat oil in a large pot over medium heat.

4. Add onion and cook until translucent, about 3-4 minutes.

5. Add toasted rice flour and cook one minute, stirring constantly.

6. Add water, Onion Garlic Puree, bell peppers, celery, Cajun seasoning, salt, pepper, garlic, tomatoes, and crabmeat, and bring to a boil. Reduce heat and simmer for 1 hour.

7. Add crawfish and parsley and simmer another 30 minutes.

8. Serve over steamed rice with scallions and parsley.


Nutrition Information:

Quickview
320k Calories
22g Protein
7g Total Fat
40g Carbs
39% Health Score
Limit These
Calories
320k
16%

Fat
7g
12%

  Saturated Fat
0.93g
6%

Carbohydrates
40g
14%

  Sugar
3g
3%

Cholesterol
48mg
16%

Sodium
521mg
23%

Get Enough Of These
Protein
22g
44%

Manganese
1mg
83%

Vitamin K
86µg
82%

Vitamin C
47mg
58%

Vitamin B6
1mg
52%

Selenium
32µg
47%

Vitamin B12
2µg
44%

Vitamin B3
8mg
42%

Phosphorus
320mg
32%

Vitamin A
1442IU
29%

Copper
0.52mg
26%

Magnesium
94mg
24%

Zinc
3mg
21%

Potassium
642mg
18%

Vitamin B5
1mg
16%

Vitamin B1
0.24mg
16%

Fiber
3g
16%

Folate
48µg
12%

Iron
1mg
11%

Vitamin E
1mg
11%

Calcium
96mg
10%

Vitamin B2
0.15mg
9%

covered percent of daily need
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Food Trivia

Cadbury’s Cream Eggs first went on sale in 1971.

Food Joke

On a group of beautiful deserted tropical islands in the middle of nowhere, the following people are suddenly stranded by, as you might expect, a shipwreck: 2 Italian men and 1 Italian woman, 2 French men and 1 French woman, 2 German men and 1 German woman, 2 Greek men and 1 Greek woman, 2 English men and 1 English woman, 2 Bulgarian men and 1 Bulgarian woman, 2 Japanese men and 1 Japanese woman, 2 Chinese men and 1 Chinese woman, 2 American men and 1 American woman, and 2 Irish men and 1 Irish woman One month later on these same absolutely stunningly beautiful desert islands in the middle of nowhere, the following things have occurred: One Italian man killed the other Italian man for the Italian woman. The two French men and the French woman are living happily together in a menage-a-trois. The two German men have a strict weekly schedule of alternating visits with the German woman. The two Greek men are sleeping with each other and the Greek woman is cleaning and cooking for them. The two English men are waiting for someone to introduce them to the English woman. The two Bulgarian men took one long look at the endless ocean, another long look at the Bulgarian woman, and started swimming. The two Japanese men have faxed Tokyo and are awaiting instructions. The two Chinese men have set up a pharmacy, a liquor store, a restaurant, and a laundry, and have got the woman pregnant in order to supply employees for the store. The two American men are contemplating the virtues of suicide because the American woman keeps endlessly complaining about her body,the true nature of feminism, how she can do everything they can do, the necessity of fulfillment, the equal division of household chores, how sand and palm trees make her look fat, how her last boyfriend respected her opinion and treated her nicer than they do, how her relationship with her mother is improving, and at least the taxes are low and it isn't raining. The two Irish men have divided the island into North and South and set up a distillery. They do not remember if sex is in the picture because it gets sort of foggy after the first few liters of coconut whiskey. But they're satisfied because at least the English aren't having any fun.

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