Chicken & Shrimp Gumbo

The formula

Every ingredient resolved to grams, expressed against the recipe's own base — next to the median of all 129.

	this recipe	typical
liquid	282%	96%
fat	4%	6%
aromatics	48%	21%
salt	117%	0%
thickener	9%	4%
vegetables and beans	47%	38%
collagen idx	0.8	0.8
marbling idx	0.6	0.6

Where it stands out

• #3 of 129 for saltiness
• #3 of 129 for tenderness

Adapts cleanly: dairy-free, egg-free, gluten-free, nut-free (documented swaps, applied on the dish page)

Ingredients

Weights computed by us.

30 g	0.25 cup all-purpose flour
14 g	1 tablespoon canola oil
150 g	1 onion, chopped
120 g	1 large green bell pepper, diced
40 g	1 stalk celery, minced
12 g	4 cloves garlic, minced
960 g	4 cups reduced-sodium chicken broth
397 g	1 (14 ounce) can no-salt-added whole tomatoes, drained and chopped
	10 okra pods, trimmed and cut into 1/2-inch-long pieces (1 cup)
1 g	0.5 teaspoon freshly ground pepper
0 g	0.25 teaspoon dried thyme
0 g	0.25 teaspoon dried oregano
0 g	0.125 teaspoon cayenne pepper
1 g	1 bay leaf
92 g	0.5 cup long-grain white rice
170 g	6 ounces medium shrimp, peeled and deveined
113 g	4 ounces boneless, skinless chicken breast, or thigh meat, trimmed and cut into 1/2-inch pieces
57 g	2 ounces andouille or kielbasa sausage, thinly sliced
2 g	0.25 teaspoon salt

Method: 3 steps, published by www.eatingwell.com — open the original ↗ or use bake mode for a follow-along with a screen that stays on.

“Delicious...with a little doctoring So I'm a chronic recipe doctorer and recipe combiner. But I used the skeleton of this recipe and absolutely loved it. I used wheat flour and minute wheat rice (using a little less time to cook it) instead. Also, I had found” — a cook, 5★

“Amazing gumbo! My mom is a complicated heart patient and tries to eat well but is a foodie at heart. Left out the sausage (added extra chicken and shrimp) due to sodium. Salt omitted as well. Black pepper and cayenne pepper left out as that causes her to have ” — a cook, 5★