Your Recipe

Gumbo

Zutat  Menge  Kalorien 
Sellerie 50g 8kcal
Okra 100g 33kcal
Zwiebeln 50g 20kcal
Paprika, roh, grün, süß 50g 10kcal
Masthähnchen, roh, Fleisch und Haut, Brust 100g 150kcal
Bouillon/Hühnerbrühe 250g 668kcal
Knoblauch 6g 9kcal
Pflanzenöl 30g 266kcal
Lorbeerblatt 0.2g 1kcal
Weizenmehl, weiß, Allzweckmehl, nicht angereichert 15.6g 57kcal
Wurst, Schweinefleisch, Chorizo, Link oder gemahlen, roh 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.

Nährwertangaben 
Portionsgröße  351 g | ml
Menge pro Portion  684
2863
kcal
kilojoules
% Täglicher Wert * 
Gesamtfett 44g 56%
Gesättigte Fettsäuren  9.8g 49%
Natrium 30098mg 1309%
Gesamte Kohlenhydrate  38g 14%
Ballaststoffe  3.2g 11%
Zucker  25g
Protein  37g 75%
Vitamin D 0.6mcg 3%
Kalzium 311mg 24%
Eisen  2.7mg 15%
Kalium 889mg 19%
* Der % Täglicher Wert (TW) gibt an, wie viel ein Nährstoff in einer Portion Lebensmittel zu einer täglichen Ernährung beiträgt. 2000 Kalorien pro Tag werden für die allgemeine Ernährungsberatung verwendet. 
Vitamin
Nährstoff Menge  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%
Pantothensäure [B5] 1.444 mg 29%
Vitamin B6 0.722 mg 42%
Cobalamin [B12] 1.045 mcg 0%
Folat [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
Nährstoff Menge  DV
Gesamte Kohlenhydrate  38.4 g 14%
Sugars 24.5 g 49%
Ballaststoffe  3.2 g 11%
Carbohydrate 31.5 g 0%
Netto-Kohlenhydrate 13.9g
Aminosäuren
Nährstoff Menge  DV
Alanin 0.68 g 0%
Arginin 0.776 g 0%
Asparaginsäure 1.155 g 0%
Cystein 0.171 g 0%
Glutaminsäure 2.105 g 0%
Glycin 0.69 g 0%
Histidin 0.358 g 0%
Isoleucin 0.615 g 0%
Leucin 0.907 g 0%
Lysin 0.955 g 0%
Methionin 0.312 g 0%
Phenylalanin 0.521 g 0%
Prolin 0.609 g 0%
Serin 0.456 g 0%
Threonin 0.513 g 0%
Tryptophan 0.148 g 0%
Tyrosin 0.421 g 0%
Valin 0.618 g 0%
Mineralien
Nährstoff Menge  DV
Kalzium 310.68 mg 24%
Kupfer 0.15 mg 17%
Fluorid 1.78 mcg 0%
Eisen  2.72 mg 15%
Magnesium 126.34 mg 30%
Mangan 0.81 mg 35%
Phosphor 393.63 mg 31%
Kalium 888.91 mg 19%
Selen 51.6 mcg 94%
Natrium 30098.19 mg 1309%
Zink 1.42 mg 13%
andere
Nährstoff Menge  DV
Wasser 168.357 g 0%
Asche 63.585 g 0%