Estimated Nutrition (whole recipe, rough)
Counts 9 of 10 ingredients — the other 1 aren't in our nutrition table and contribute nothing above, so the real totals are higher.
What these numbers assume — 9 portions →
| Ingredient | Portion assumed | kcal |
|---|---|---|
| Flour | 1 cup (125g) all-purpose | 455 |
| Pork | 100g cooked | 242 |
| Rice | 1 cup cooked (158g) white | 206 |
| Lard | 1 tbsp (12.8g) | 115 |
| Crab | 100g cooked | 97 |
| Onion | 1 medium (110g) | 44 |
| Okra | 1 cup (100g) | 33 |
| Black Pepper | 1 tsp ground (2.3g) | 6 |
| Salt | 1 tsp (6g) | 0 |
| Water | 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
- one pint of okra
- one slice of ham
- half cupfuls of best head rice
- three cupfuls of boil- ing water
- a quart of boiling water
- one dozen crabs
- one large onion
- two large cooking spoon- fuls of flour
- one large cooking spoonful of lard
- three waters
- half cooked
- salt
- pepper
Directions
One dozen crabs, one large onion, one pint of okra, one slice of ham, cut into dice, one can of tomatoes, two large cooking spoon- fuls of flour, one large cooking spoonful of lard ; scald and clean the crabs, but do not boil them.
Place the lard in an iron stew pan, when boiling hot put in the ham, brown it and then add the onion sliced thin, brown carefully, then add the flour, being sure to get it very brown, then add the tomatoes, a quart of boiling water, to thin, and then transfer all to a granite pot, next add the crabs, and lastly the okra ; boil not less than an hour, season with salt and red pepper, salt during the last fifteen minutes of cooking as salt tends to darken the okra. The use of a granite pot is advised as it will keep the gumbo an inviting color ; serve with rice. To boil the rice Southern style, wash in three waters, one and a half cupfuls of best head rice, place in saucepan with level teaspoon of salt and three cupfuls of boil- ing water, boil slowly, allowing time to swell, when half cooked, turn the top under carefully with a fork so as not to make it into a mass, thus the rice will be thoroughly cooked.
Mrs. F. H. Rice, The Bluebirds.