Estimated Nutrition (whole recipe, rough)
Counts 17 of 19 ingredients — the other 2 aren't in our nutrition table and contribute nothing above, so the real totals are higher.
What these numbers assume — 17 portions →
| Ingredient | Portion assumed | kcal |
|---|---|---|
| Flour | 1 cup (125g) all-purpose | 455 |
| Beef | 100g cooked | 250 |
| Rice | 1 cup cooked (158g) white | 206 |
| Butter | 1 tbsp (14g) | 102 |
| Shrimp | 100g cooked | 99 |
| Onion | 1 medium (110g) | 44 |
| Okra | 1 cup (100g) | 33 |
| Bell Pepper | 1 medium (119g) | 31 |
| Tomato | 1 medium (123g) | 22 |
| Soy Sauce | 1 tbsp (15ml) | 9 |
| Chili | 1 tsp (2.7g) | 8 |
| Cloves | 1 tsp ground (2g) | 7 |
| Black Pepper | 1 tsp ground (2.3g) | 6 |
| Garlic | 1 clove (3g) | 4 |
| Bay Leaf | 1 leaf (0.6g) | 2 |
| Parsley | 1 tbsp chopped fresh (3.8g) | 1 |
| Basil | 5 leaves fresh (2.5g) | 1 |
| Water | not in our table | 0 |
| Crayfish | not in our table | 0 |
Totals for the whole recipe, adding one typical portion per ingredient — listed above. Quantities in the recipe are not counted, so this is a rough guide only — not suitable for medical or dietary planning.
Ingredients
- 1/4 Cup butter
- 2 Tablespoons flour
- 2 cloves garlic Minced
- 1/2 Cup Chopped White Onion
- 1/2 Cup Chopped green pepper
- 2 Cups water
- 14-1/2 Ounce Can tomatoes
- 6 Ounce Can tomato Paste
- 1 Tablespoon Dried parsley
- 1 bay leaf
- 2 Tablespoons worcestershire sauce
- 2 Teaspoons Instant Beef Bouillon
- 1 Teaspoon chili powder
- 1/4 Teaspoon Freshly Ground black pepper
- 1/8 Teaspoon basil
- 1/8 Teaspoon Ground Cloves
- 16 Ounce Package Frozen okra
- 2-1/2 Pounds Peeled, Deveined Shrimp, Crabmeat, Crayfish (orCombination)
- 3 Cups Hot Cooked rice
Directions
Combine flour and butter in a heavy saucepot or dutch oven and cook on low heat stirring constantly until mixture is light brown.
Add garlic, onion and peppers then cook until tender.
Stir in water, undrained tomatoes, tomato paste and seasonings
Then bring to a boil.
Reduce heat and cook covered for 30 minutes.
Add okra and seafood and return to boil then reduce heat to a simmer and cook another 15 minutes.
Remove bay leaf and serve with rice.
Category:Cathy's Recipes
Category:Main Dish Recipes