Your Recipe

Gumbo

Ingrédient Quantité Calories
Céleri 50g 8kcal
Gombo 100g 33kcal
Oignons 50g 20kcal
Poivron vert 50g 10kcal
Chicken broiler, raw, meat and skin, breast 100g 150kcal
Bouillon de poulet 250g 668kcal
Ail 6g 9kcal
Huile végétale 30g 266kcal
Feuilles de laurier 0.2g 1kcal
Farine de blé, blanche, tout usage, non enrichie 15.6g 57kcal
Saucisse, porc, chorizo, lien ou moulu, cru 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.

Valeurs nutritives
Taille des portions 351 g | ml
Quantité par portion 684
2863
kcal
kilojoules
% de la valeur quotidienne *
Matières grasses totales 44g 56%
Gras saturés 9.8g 49%
Sodium 30098mg 1309%
Total des glucides 38g 14%
Fibres alimentaires 3.2g 11%
Sucre 25g
Protéine 37g 75%
Vitamine D 0.6mcg 3%
Calcium 311mg 24%
Fer 2.7mg 15%
Potassium 889mg 19%
* Le pourcentage de la valeur quotidienne (VQ) vous indique la quantité d'un nutriment contenu dans une portion d'aliment dans le cadre d'un régime quotidien. On utilise 2000 calories par jour pour les conseils généraux en matière de nutrition.
Vitamines
nutriment Quantité DV
Vitamine A 40.309 mcg 4%
Thiamine [B1] 0.355 mg 30%
Riboflavine [B2] 0.722 mg 56%
Niacine [B3] 10.246 mg 64%
Acide pantothénique [B5] 1.444 mg 29%
Vitamine B6 0.722 mg 42%
Cobalamine [B12] 1.045 mcg 0%
Floate [B9] 90.548 mcg 0%
Vitamine C 36.583 mg 41%
Vitamine D 0.575 mcg 3%
Vitamine E 2.827 mg 19%
Vitamine K 42.684 mcg 36%
Bétaïne 5.5 mg 0%
Choline 213.587 mg 39%
Carbohydrates
nutriment Quantité DV
Total des glucides 38.4 g 14%
Sugars 24.5 g 49%
Fibres alimentaires 3.2 g 11%
Carbohydrate 31.5 g 0%
Glucides nets 13.9g
acides aminés
nutriment Quantité DV
Alanine 0.68 g 0%
Arginine 0.776 g 0%
Acide aspartique 1.155 g 0%
Cystéine 0.171 g 0%
Acide glutamique 2.105 g 0%
Glycine 0.69 g 0%
Histidine 0.358 g 0%
Isoleucine 0.615 g 0%
Leucine 0.907 g 0%
Lysine 0.955 g 0%
Méthionine 0.312 g 0%
Phénylalanine 0.521 g 0%
Proline 0.609 g 0%
Sérine 0.456 g 0%
Thréonine 0.513 g 0%
Tryptophane 0.148 g 0%
Tyrosine 0.421 g 0%
Valine 0.618 g 0%
Minéraux
nutriment Quantité DV
Calcium 310.68 mg 24%
Cuivre 0.15 mg 17%
Fluorure 1.78 mcg 0%
Fer 2.72 mg 15%
Magnésium 126.34 mg 30%
Manganèse 0.81 mg 35%
Phosphore 393.63 mg 31%
Potassium 888.91 mg 19%
Sélénium 51.6 mcg 94%
Sodium 30098.19 mg 1309%
Zinc 1.42 mg 13%
autres
nutriment Quantité DV
Eau 168.357 g 0%
Cendres 63.585 g 0%