Your Recipe

Gumbo

Složka Množství Kalorie
Celer 50g 8kcal
Okra 100g 33kcal
Cibule 50g 20kcal
Paprika, zelená, sladká 50g 10kcal
Kuře brojler, syrový, maso a kůže, prsa 100g 150kcal
Bujón/kuřecí vývar 250g 668kcal
Česnek 6g 9kcal
Rostlinný olej 30g 266kcal
Bobkový list 0.2g 1kcal
Pšeničná mouka, bílá, univerzální 15.6g 57kcal
Klobása, vepřová, chorizo 50g 148kcal

Recipe Tags:

OMAD

Recipe Tags:

Stew

Recipe Instructions:

Ingredients:

100 grams chicken breast, diced
50 grams smoked sausage or chorizo, sliced
50 grams bell pepper, diced
50 grams onion, diced
50 grams celery, diced
2 cloves garlic, minced
2 tablespoons vegetable oil
2 tablespoons all-purpose flour
1 bay leaf
Salt and pepper to taste
250 ml chicken broth or water
Cooked rice, for serving
Instructions:

Prepare the Roux:

Heat vegetable oil in a large pot over medium heat.
Stir in the all-purpose flour to make a roux, stirring constantly until it turns a medium brown color, about 5-7 minutes.
Cook the Vegetables and Meats:

Add diced chicken breast and sliced sausage or chorizo to the pot. Cook until chicken is no longer pink and sausage is lightly browned, about 5 minutes.
Add Aromatics:

Stir in diced bell pepper, onion, celery, and minced garlic. Cook for another 5 minutes, stirring occasionally.
Simmer the Gumbo:

Pour in chicken broth or water gradually, stirring to combine with the roux and vegetables. Add the bay leaf, salt, and pepper.
Simmer and Serve:

Bring the gumbo to a boil, then reduce heat to low. Let it simmer uncovered for about 30-40 minutes, stirring occasionally, until flavors meld and gumbo thickens slightly.
Adjust Seasoning and Serve:

Taste and adjust seasoning if needed with more salt and pepper.
Serve hot over cooked rice.

nutriční údaje
Velikost porce 351 g | ml
Množství na porci 684
2863
kcal
kilojoules
% denní hodnoty *
Celkový obsah tuku 44g 56%
Nasycené tuky 9.8g 49%
Sodík 30098mg 1309%
Sacharidy celkem 38g 14%
Vláknina 3.2g 11%
Cukr 25g
Bílkoviny 37g 75%
Vitamin D 0.6mcg 3%
Vápník 311mg 24%
Železo 2.7mg 15%
Draslík 889mg 19%
* Denní hodnota (DV) v % udává, jaký podíl tvoří živiny v jedné porci potraviny. Doporučuje se 2000 kalorií denně.
Vitamin
živina Množství DV
Vitamin A 40.309 mcg 4%
Thiamin [B1] 0.355 mg 30%
Riboflavin [B2] 0.722 mg 56%
Niacin [B3] 10.246 mg 64%
Kyselina pantotenová [B5] 1.444 mg 29%
Vitamin B6 0.722 mg 42%
Kobalamin [B12] 1.045 mcg 0%
Floát [B9] 90.548 mcg 0%
Vitamin C 36.583 mg 41%
Vitamin D 0.575 mcg 3%
Vitamin E 2.827 mg 19%
Vitamin K 42.684 mcg 36%
Betain 5.5 mg 0%
Cholin 213.587 mg 39%
Carbohydrates
živina Množství DV
Sacharidy celkem 38.4 g 14%
Sugars 24.5 g 49%
Vláknina 3.2 g 11%
Carbohydrate 31.5 g 0%
Čisté sacharidy 13.9g
aminokyseliny
živina Množství DV
Alanin 0.68 g 0%
Arginin 0.776 g 0%
Kyselina asparagová 1.155 g 0%
Cystein 0.171 g 0%
kyselina glutamová 2.105 g 0%
Glycin 0.69 g 0%
Histidin 0.358 g 0%
Izoleucin 0.615 g 0%
Leucin 0.907 g 0%
Lysin 0.955 g 0%
Metionin 0.312 g 0%
Fenylalanin 0.521 g 0%
Prolin 0.609 g 0%
Serin 0.456 g 0%
Treonin 0.513 g 0%
Tryptofan 0.148 g 0%
Tyrosin 0.421 g 0%
Valin 0.618 g 0%
Minerály
živina Množství DV
Vápník 310.68 mg 24%
Měď 0.15 mg 17%
Fluorid 1.78 mcg 0%
Železo 2.72 mg 15%
Hořčík 126.34 mg 30%
Mangan 0.81 mg 35%
Fosfor 393.63 mg 31%
Draslík 888.91 mg 19%
Selen 51.6 mcg 94%
Sodík 30098.19 mg 1309%
Zinek 1.42 mg 13%
další
živina Množství DV
Voda 168.357 g 0%
Popel 63.585 g 0%