480
calories
13
ingredients
7
servings
3
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Related categories: Main DishesBoilingDairy-freeSesame-freePeanut-freeTree-nut-free+ See all
Ingredients
3 tbsps olive oil or grapeseed
1/4 cup all purpose unbleached flour toasted, * See instructions
1 1/2 cups green onions sliced
3 cups chopped celery coarsely
1 lb frozen okra or fresh, cut into 1/2-inch-wide pieces
2 1/2 cups chopped tomatoes peeled, seeded, and
5 cups chicken fish, or vegetable stock, heated
1 3/4 lbs medium shrimp peeled
16 ozs oysters fresh
8 ozs crabmeat fresh, drained and picked
2 tbsps chopped garlic
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Recipe Instructions
Read the instructions at Bob TyndallNutrition Facts
480
calories
15
g fat
5
g sugar
Amount Per Serving (recipe is 7 servings)
Calories 480
Calories From Fat 130
% Daily Value*
Total Fat 15g
23%
Saturated Fat 25g
125%
Trans Fat g
Cholesterol 320mg
107%
Sodium 660mg
28%
Potassium 1260mg
36%
Total Carbohydrates 20g
7%
Dietary Fiber 4g
16%
Sugars 5g
Protein 67g
134%
Vitamin A
30%
Vitamin C
45%
Calcium
25%
Iron
50%
Weight Watchers Points
PointsPlus: 12SmartPoints: 15
