Your Recipe

Gumbo

Zutat  Menge  Kalorien 
Sellerie 80g 13kcal
Okra 200g 66kcal
Zwiebeln 110g 44kcal
Paprika, roh, grün, süß 119g 24kcal
Masthähnchen, roh, Fleisch und Haut, Brust 200g 300kcal
Knoblauch 6g 9kcal
Lorbeerblatt 0.5g 2kcal
Weizenmehl, weiß, Allzweckmehl, nicht angereichert 50g 182kcal
Butter, gesalzen 50g 359kcal
Brühe, Huhn, hausgemacht 1000g 360kcal
Garnelen, roh 200g 170kcal
Andouille sausage 100g 297kcal
Cajun seasoning 4g 0kcal

Recipe Tags:

OMAD

Recipe Tags:

Soup

Recipe Instructions:

Ingredients%3A%0A%E2%80%A2%09200g%20shrimp%2C%20peeled%20and%20deveined%0A%E2%80%A2%09200g%20chicken%20breast%2C%20diced%0A%E2%80%A2%09100g%20andouille%20sausage%2C%20sliced%0A%E2%80%A2%0950g%20butter%0A%E2%80%A2%0950g%20flour%0A%E2%80%A2%091%20onion%2C%20chopped%0A%E2%80%A2%091%20green%20bell%20pepper%2C%20chopped%0A%E2%80%A2%092%20celery%20stalks%2C%20chopped%0A%E2%80%A2%092%20cloves%20garlic%2C%20minced%0A%E2%80%A2%091%20liter%20chicken%20or%20seafood%20stock%0A%E2%80%A2%09200g%20okra%2C%20sliced%0A%E2%80%A2%092%20bay%20leaves%0A%E2%80%A2%092%20tsp%20Cajun%20seasoning%0A%E2%80%A2%09Salt%20and%20black%20pepper%20to%20taste%0A%E2%80%A2%09Fresh%20parsley%2C%20chopped%20%28for%20garnish%29%0AInstructions%3A%0A1.%09In%20a%20large%20pot%2C%20melt%20the%20butter%20over%20medium%20heat.%0A2.%09Whisk%20in%20the%20flour%20to%20make%20a%20roux%2C%20stirring%20constantly%20until%20it%20turns%20a%20dark%20brown%20color.%0A3.%09Add%20the%20onion%2C%20bell%20pepper%2C%20celery%2C%20and%20garlic.%20Cook%20until%20soft.%0A4.%09Add%20the%20stock%2C%20okra%2C%20bay%20leaves%2C%20and%20Cajun%20seasoning.%20Bring%20to%20a%20boil%2C%20then%20simmer%20for%2030%20minutes.%0A5.%09Add%20the%20shrimp%2C%20chicken%2C%20and%20sausage.%20Cook%20until%20the%20shrimp%20are%20pink%20and%20the%20chicken%20is%20cooked%20through.%0A6.%09Season%20with%20salt%20and%20black%20pepper.%0A7.%09Serve%20hot%2C%20garnished%20with%20fresh%20parsley%0A

Nährwertangaben 
Portionsgröße  353 g | ml
Menge pro Portion  304
1272
kcal
kilojoules
% Täglicher Wert * 
Gesamtfett 17g 21%
Gesättigte Fettsäuren  7.3g 36%
Natrium 518mg 23%
Gesamte Kohlenhydrate  18g 7%
Ballaststoffe  2.2g 8%
Zucker  4.7g
Protein  22g 45%
Vitamin D 0.1mcg 1%
Kalzium 78mg 6%
Eisen  1.5mg 8%
Kalium 548mg 12%
* 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 92.261 mcg 10%
Thiamin [B1] 0.181 mg 15%
Riboflavin [B2] 0.216 mg 17%
Niacin [B3] 6.551 mg 41%
Pantothensäure [B5] 0.476 mg 10%
Vitamin B6 0.444 mg 26%
Cobalamin [B12] 0.128 mcg 0%
Folat [B9] 42.53 mcg 0%
Vitamin C 26.067 mg 29%
Vitamin D 0.133 mcg 1%
Vitamin E 0.542 mg 4%
Vitamin K 16.84 mcg 14%
Betain 3.01 mg 0%
Cholin 47.488 mg 9%
Carbohydrates
Nährstoff Menge  DV
Gesamte Kohlenhydrate  18.4 g 7%
Sugars 4.7 g 9%
Ballaststoffe  2.2 g 8%
Carbohydrate 5.9 g 0%
Netto-Kohlenhydrate 13.7g
Aminosäuren
Nährstoff Menge  DV
Alanin 0.465 g 0%
Arginin 0.528 g 0%
Asparaginsäure 0.788 g 0%
Cystein 0.121 g 0%
Glutaminsäure 1.526 g 0%
Glycin 0.472 g 0%
Histidin 0.247 g 0%
Isoleucin 0.424 g 0%
Leucin 0.631 g 0%
Lysin 0.648 g 0%
Methionin 0.215 g 0%
Phenylalanin 0.368 g 0%
Prolin 0.45 g 0%
Serin 0.324 g 0%
Threonin 0.353 g 0%
Tryptophan 0.103 g 0%
Tyrosin 0.293 g 0%
Valin 0.427 g 0%
Mineralien
Nährstoff Menge  DV
Kalzium 78.12 mg 6%
Kupfer 0.3 mg 34%
Fluorid 1.37 mcg 0%
Eisen  1.48 mg 8%
Magnesium 53.3 mg 13%
Mangan 0.42 mg 18%
Phosphor 219.77 mg 18%
Kalium 547.51 mg 12%
Selen 12.63 mcg 23%
Natrium 518.43 mg 23%
Zink 1.29 mg 12%
andere
Nährstoff Menge  DV
Wasser 283.428 g 0%
Asche 2.567 g 0%