Making a dark rouxthe foundation for most louisiana-style dishesrequires frequent stirring of fat and flour over the stovetop. But you can prepare the roux the day before and store covered in the refrigerator until ready to use.
0.33000000000000007 C. of hy vee all purpose flour
0.33000000000000007 C. of hy vee canola oil
3 C. of water
0.5 inch 1 pkg hy vee smoked sausage, sliced thick
1.5 C. of chopped hy vee rotisserie chicken
1 can Hy vee diced tomatoes, undrained
1 Pkg frozen cut okra
1 Medium onion, chopped
1 Medium green pepper, chopped
0.5 C. of chopped celery
4 Garlic cloves, minced
0 hy-vee salt and hy-vee black pepper, to taste
0 Hy vee instant rice, optional
1 Pkg frozen shelled deveined raw shrimp
1 pound Lump crab meat
0 Hy vee instant rice, optional
Nutrition value
82
calories per serving
2 g Fat13 g Protein2 g Carbs2 g FiberOther
Current Totals
2 g Fat
13 g Protein
2 g Carbs
2 g Fiber
MacroNutrients
Carbs
2 g
Protein
13 g
Fiber
2 g
Fats
Fat
2 g
Vitamins & Minerals
Calcium
76 mg
Iron
1 mg
Vitamin A
170 mcg
Vitamin B1
0 mg
Vitamin B2
0 mg
Vitamin B3
2 mg
Vitamin B6
0 mg
Vitamin B9
44 mcg
Vitamin B12
2 mcg
Vitamin C
8 mg
Vitamin E
1 mg
Copper
1 mcg
Magnesium
43 mg
Manganese
1 mg
Phosphorus
165 mg
Selenium
30 mcg
Zinc
3 mg
Percent Daily Values are based on a 2000 calorie diet. All nutritional information presented are estimates and not meant to substitute professional dietary advice or treatment
